SKILL
Technique EMOM 10:
ODD Minutes: 10 Strokes on the Rower Focusing on Technique
EVEN Minute: 20 Shoulder Taps
Rx+:(Handstand on Wall Shoulder Taps)
METCON
3 RFT w. a partner:
1k Row
40 Wallballs (20, 14)
30 Box Jumps Overs (24, 20)
20 Power Snatch (95, 65)
10 Overhead Squats (95, 65)
Rx+:(115, 75)
L3: (75, 55)
L2: (14, 10) (20, 15) (65, 35)
L1: (10, 8) (20, 15 Step-ups) (Empty Barbell)
30:00 Cap