Warm up
Rowing drills
-10 drives
-10 pry
-10 full strokes
1K row
Skill
Viper press
WOD
EMOTM for 15 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max effort row
CFE
Warm up
5x
800m repeats
3 minutes rest
after each effort
WOD
EMOTM for 10 minutes
-Even minutes 5 viper press
- Odd minutes 20 second max burpees
- Odd minutes 20 second max burpees
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