W-UP:

3 rounds of-

-200m Row

-10 HL Push-ups

-10 Jumping Jacks

WOD:

EMOM 16-

1: 6 – 12 TTB

2: 5 -8 Pendlay Row (HAP)

3: 30 sec Waiter Walk (L, HAP)

4: 30 sec Waiter Walk (R, HAP)

** you should give yourself at LEAST 20 seconds of rest before your next minute starts. 

COOL:

Thread the needle, Scorpion, Foam Roll