4-3-13

Warmup

 

400m row

3 rounds of:

10 shoulder pass throughs

20 second handstand hold

~Then~

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.

 

WOD 

 

5 Rounds for time of:

 

25 shoulder to overhead

25 over head squats 

75/45

 

*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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