Thursday 12/06/18

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Warm Up:
400 m Run/500m Row
Spider lunge w/ hip lift + rotation x 5/side
PVC Step over x 10/side
PVC Step under x 10/side
15 OH Banded Pull Apart
15 Banded OHS

Strength:
1 RM Snatch

WOD:
For Time:
10 Squat Snatch (115/75) (L1:75/55)
20 Box Jump Overs (24/20)
30 Pull ups
40 Wall Balls (20/14)
50/40 Cal Row
40 Wall Balls
30 Pull Ups
20 Box Jump Overs
10 Squat Snatch

Post:
Recovery:
Foam Roll, Stretch, Lax Ball, etc.