Warm up and skill- please be on time so you don’t miss movement demos and progressions for the first emom

25m EMOM:
Minute 1- 6 Floor Press
Minute 2- 10 Pistols
Minute 3- 30 sec Hollow Hold
Minute 4 10 Strict Chin Ups (15 ring rows)
Minute 5- Single Arm OH KB Hold (20 seconds each arm)
Repeat 5 times.

Review rowing technique and damper settings. There’s room for improvement in this area for all of us

Wod
WOD:
18-16-12 Cal Row
100m Run between sets

*this is meant to be short at fast, all out sprint. sprint your runs and rows, we can run two heats of this if we need to.