GROUP A
MOBILITY
Ankles
Hips
Thoracic
Overhead
Wrists
OLYMPIC LIFT
Snatch 5×3 at 70-75%
non Oly
Snatch jerks/balance
STRENGTH
Thruster 5×3 building
WOD
Row 1000m for time
I know this isn’t the most exciting WOD ever, but this is one of the best developers and tests of short aerobic fitness there is.
So turn up and punish the rower. Your body will thank you for it.
OPTIONAL EXTRAS
Skills WOD – 3 rounds
30sec work moderately
30sec rest and change movements
alternate between
Double unders
Toes to bar
Hand stand hold either on or off the wall
GROUP B
Join Group A