Warmup
"bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility "
Wod Prep
empty bar
3 front squat, 3 push press, 1 burpee bar jump over
add lite weight
2 front squat, 2 push press, 1 burpee bar jump over
WOD
"AMRAP 20 minutes of:
20 calories ROW
10 burpees, jumping over the barbell
5 Thrusters
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"
