Mobility- partner shoulder distraction- 1min on each shoulder
Warm Up- 3 rnds 7mins
Box overs x 5
Ring Press ups x 10
Squat jumps x 15
Strength: Power snatch 8×3
Accessory: one leg star jumps
WOD: buy in 800mtr run
Then 5 min amrap of:
2 hand release burpees
2 pull ups/banded pull ups/ring row*
4
4
6
6
Keep going up in twos till the time elapses
*if you used a banded pull up last time let’s go one lighter today
Or
OPEN WOD 14.4( will be run in three heats with the first heat starting at 6.15 and 7.15
