Warm Up
Mobility
Rowing Setting + work coordination
Skill
Super set :
Squat jump 5 reps 50% + 8 sprint draw row
Met Con
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
End Of The Wod
Stretching