2015-12-22

Skill

Rowing:

200m row w/ just arms

200m row w/ just legs

200m row (normal)

400m row (Count 1 second for hard pull and 4 seconds on return – Find a rhythm)

WOD

E2MOM for 24 min:

6 bodyweight back squats (from rack)

8 burpees

10 sit-ups with medball (20/14)

*Score = Last full 2 minutes completed + extra reps

Total: 7 EMOM + 3 rounds and 6 back squats and 8 burpees (135#)