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FRIDAY 150925

Warm-up:

Row 500m

20 tall box step ups

15 squats

15 good mornings

Inch worms down

Samson lunges back

Crossover symmetry

Bear crawl down

Broad jumps back

Strength:

Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.
WoD:

For time..

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters or Row 750 (run if not raining)
Mobility:

Lax to glutes 

Roll posterior

Lax to plantar

Roll and mash sticky spots

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