Skill/Strength:
Row 500m for time
Metcon:
Hero WOD Coffland
Hang from a pull-up bar for 6 minutes
-Each time you drop from the bar, complete:
800 meter run
30 pushups
-No cap
-If you need to scale, add a band to the rig to make yourself lighter so you can hang on longer
Mandatory Mobility:
3 min forearm smash per side
3 min pec smash per side
