WOD:

10 Rounds –  4 Min Each Round to Complete:

Odd – 400M Ski Erg

Even – 30/21 Cal Row 

Score = slowest time for each

As with any EMOM (r in this case every 4 min), any time left over is rest.  Since score is your slowest round, the goal is to make all of these sprints.

Scaling Options:

Ski erg -> 1 Mile on Assault Bike

Row -> 1 Mile on Assault Bike

Cool Down:

Banded Hamstring Stretch – 2 min per side

Thread the needle – 2 min per side