Warm Up: – EMOM 9
1. 25 air squats
2. 10 burpees
3. 15/12 cal row
Skills: – Pistol practice
30 reps
WOD: – 3 rounds for time
Row 800m
REST 2 min
Max hold: weighted plank @ 45/25
REST 1 min
(Score = fastest row / longest hold)
Warm Up: – EMOM 9
1. 25 air squats
2. 10 burpees
3. 15/12 cal row
Skills: – Pistol practice
30 reps
WOD: – 3 rounds for time
Row 800m
REST 2 min
Max hold: weighted plank @ 45/25
REST 1 min
(Score = fastest row / longest hold)
