2023-02-15 WoD

 WARM
400m run
200m row
std warmup

MAIN

A. 4 rounds, not for time
{
10s HSHold w 4-5 shoulder taps
10 KBS 53#
30s row
}

B. 25 min EMOM
{
min 1: 25ft seal walk
min 2: 12 cal row
min 3: 25 ab mat situps
min 4: 25 KBS 35#
min 5: rest
}