WOD

At Sustainable Effort (Think 80% Aerobically)
1000m Row
Rest 2 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 2 min
800m Run

+

10 min EMOM
1st min: 30-45s Front Leaning Rest on Rings
2nd min: 10-15 Half Kneeling Rotational Med Ball throws against Wall on Right
3rd min: 10-15 Half Kneeling Rotational Med Ball throws against Wall on Left