Warm-up
9 min EMOM
1. 12/10 cals (increase every round)
2. 10 wall balls + 200m run
3. rest
WOD
All tracks
4 rounds
500m row
400m run
30 wall balls
Rest 1:30
Fathom – your longer workout for the week, still within a moderate time domain though
Gear – conditioning feel
Knots – find a pace for each movement that challenges you. If you are a good rower, push the run. If you are a good runner, push the row. I think we all can agree to push the wall balls
Current – only thing in your square is a rower.
