25 min AMRAP
400m run
7 ball slams 40/30
7 burpees w/ lat jump over parallets
500m row
7 ball slams 40/30
7 burpees w/ lat jump over parallets
.6 bike
7 ball slams 40/30
7 burpees w/ lat jump over parallets
low back and shoulder mobility
There is a lot of running/rowing/biking this week. It won’t jack your joints up for the final open wod, will keep you loose for Friday, and will help out the aerobic system. Post wod, we want to really open up the shoulders and lower back as well as the quads.
Barbell
5×3 power snatch up 75%
then 5×2 snatch 80%
Russian twists 3×30