Skill/Warm-up: Rowing intervals- Warmup with a 500 meter row. Then row 2000m; alternating 200 hard/200 easy for entire row: Try to maintain a faster pace than your 1K pace for the hard intervals and try not to slow more than 25 seconds from that pace for the easy 200’s
WOD – 14 Min AMRAP
200m run
15 Air squats (hip crease below parallel)
10 Burpee box overs (24/20”)
