400m row

3 rounds of:

10 shoulder pass throughs

20 second handstand hold


Burgener warmup


Skill + Strength


Snatch Balance work


Work up to a quality heavy single if comfortable.

*Limit of 3-5 legitimate attempts if going heavy.




5 Rounds for time of:


25 shoulder to overhead

25 over head squats 



*20 minute cutoff




 For those competing in the River Ruckus this weekend, I would recommend that this be your last

all-out effort before Saturday. There will be alternate WODs for competitors posted.  


Have fun.











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