Warm Up
Mobility
+
EMOM 12’
Minute 1 : Shuttle sprint
Minute 2 : 10 wall ball + 1 each round
Minute 3 : 150m row
Skill
Technique Row
Met Con
For time
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
End Of The Wod
3 Rounds
20 biceps curl -20 triceps -45sec plank