Warm-Up

100 Meter Jog
Skipping High Knees —>
Running High Knees <—
10 Pineapple Pickers

Strength/Skill

EMOM For 9 Miunutes

High Hang Power Clean + Hang Power Clean + Power Clean @65% 1RM

WOD

Row 500 meters for time (max effort)

Then,

Row the amount of time it took to complete your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to: 3/8/2022