1. Warm up / mobilise
2. Skills
Rowing Technique
3. Pre Wod
(09:00 only) - 10 x 100m Hill sprints
4. WOD
Endurance 08:00
1k row, 15 Wall Balls, 10 Pull ups
750m row, 20 Wall Balls, 15 Pull ups
500m Row, 25 Wall Balls, 20 Pull ups
250m row, 30 Wall Balls, 25 Pull ups
WOD - 09:00
200m Run - Then
21-15-9
Deadlift (120/80)
Ring Press Ups
Then 200m run
5. Recovery