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WOD:

1) 20 minutes EMOTM: Odd, Open Prep, Even, Movement of Choice

Open Prep Movement is either Wall Ball, Box Jump 24/20, or Burpee. Regardless of which movement you choose it should be about a 20 second effort. Movement of Choice can be anything you’d like to work on, it should just be a weakness.

2) Partner Rows:

4 x 500m/each

For this workout your partners work is your rest time. Each effort should be as hard as possible. Goal is to finish all 8 (4 each), 500m efforts as fast as possible.

Extra Work:

3) Pistol Squats: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes. No more than 5/side/minute.

4) Barbell Roll Outs: 3 x 10

Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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