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Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

50 partner pullovers

1500 M Partner row, Tabata style.

Workout warmup:

Because of the length of todays workout we will get our stations ready and do the wod.

Workout:

Against a three minute running clock, complete two rounds:
350/300 Meter Row
Ball Slams 30/20 x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
350/300 Meter Row
Box jump, 24/20 Max Reps

Rest 3 minutes,

350/300 m row

KB Thrusters 24/16, Max Set

Then repeat.

Your score is total reps of ball slams, box jumps, and KB thrusters.

5:15 Endurance:

Against a three minute running clock, complete three rounds:

350/300 Meter Row
Ball Slams 30/20 x Max Reps
Rest 2 minutes, and then…
Against a three minute running clock, complete:
350/300 Meter Row
Box jump, 24/20 Max Reps

Rest 2 minutes,

350/300 m row

KB Thrusters 16/12, Max Set

Then repeat twice.

This is a long Wod, you will have to start shortly after class begins

O lift and Skill: 

Make up a lift and skill you missed this week