Warm-Up

Rowing Pick Drill

:30 Arms Only —-> Squats
:30 Body Over —-> Sit-Ups
:30 Half Slide —> HS or Plank Hold
:30 Full Slide —> Mountain Climbers

Strength/Skill

Push Jerk

10 Minutes to build to a heavy single or work on technique

WOD

Complete the Following For Time:

1,000 Meter Row

Then…

3 Rounds of:

10 Push Press 115/75
25 Sit-Ups