WOD-
8 x 250m row with max L-sit hold after each interval
*2 min rest between rounds
SPRINT-
As many rounds as possible in 15:00 of
Run or Row 200 meters
10 Box jump overs
Rest 5:00 then,
5 rounds of
:10 max strict pull ups
:10 hang from pull up bar
:40 of slow easy ring rows
