200825 - “Boat O’shore”

Warm up: Cardio Dynamic Shoulders

Skill/Strength: EMOMx8mins Odds: 12 Strict Pull-ups Evens: 12 Strict Press (60% of 1RM)

WOD: 4 Rounds for time Rx: 500M Row 20 Burpee Over Rower Scaled: 400M Row 15 Burpees Sport: 500M Row 25 Burpee Over Rower

Mobility: Late Pole Pec Pole