Thursday’s WOD

Warm-up:
EMOM 9, alternating:
a) 10 Single Arm Z Press, left arm, light and controlled
b) 10 Single Arm Z Press, right arm, light and controlled
c)  Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength:

EMOM 12, alternating:
a) 8-10 Supinated Grip Barbell Rows
b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold

Partner WOD:

Working while partner rests, or 1:1 if no partner:
Row 1000m, 750m, 500m, 250m

TIMECAP: 26:00

Extra Work:

Clean 2-2-2, 3×2