TECHNIQUE EMOM 10 & A PARTNER WOD

A) Skill:

Technique EMOM 10:

ODD Mins: 10 Strokes on the Rower Focusing on Technique
EVEN Mins: 20 Handstand on Wall Shoulder Taps (S = 20 Shoulder Taps)

B) WOD:

3 RFT w/ a Partner: (30:00 Cap)

1,000/800 Meter Row
40 Wall Ball Shots (20/14)
30 Box Jumps Overs (Rx = 24/20), S = Lower Box, Step-ups)
20 Power Snatches (Rx = 95/65, S = 75/55, 65/35, Empty Barbell)
10 Overhead Squats 

Rx+ = (115/75)

C) Recovery:

5:00 of Recovery on a bike or rower at a conversational pace

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