8/19/21

Strength:

EMOM X 10
Minute 1-2: :20 Hollow Hold + :20 Superman Hold
Minute 3-4: 8 Tight, Small Kip Swings
Minute 5-6: 8 Big Kip Swings w/ Big Pushdown on the bar
Minute 7-8: 8 Kipping Knee Raises
Minutes 9-10: 8 Kipping T2B or Toes to Something

WOD:

4:00 Row @ 22 SPM
1:00 min rest
4:00 Row @ 24 SPM
1:00 min rest
4:00 Row @ 26 SPM
1:30 min rest
4:00 Row @ 28+ SPM
(Score is Distance for each interval)

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