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SATURDAY 150808

Warm-up:
Row 500m

Crossover symmetry

15 good mornings
10 OH squats

15 leg swings

Inch worms down

Spider-Man crawl back

10 pull-ups

10 broad jump burpees

5 high hang barbell snatches

5 mid thigh snatches with barbell
5 full snatches with barbell
WoD:

Partner up or go solo…if partnered up leapfrog each movement…

Five rounds for time of:

7 Snatches (135/95 lbs)

14 Box Jump-Overs (24″/20″)
21 Pull-Ups
Mobility:

Mash lats
Mash Achilles and calf

Roll posterior

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