Sept 30, 2016

warm-up:

bear crawl down
crab walk back
30 sec foam roll t-spine while bringing arms from side to overhead in various grip widths
thoracic bridge (https://www.youtube.com/watch?v=qry8-R2SqII) 4x side

2-3 min snatch progression and drills w empty barbell

SOD:
2x @ 1 Power Snatch + 1 OH Squat working to a heavy single in approx 15 min

WOD:
Helen
3RFT
400m run or 600 m row
21 KBS (53/35)
12 pull-ups

followed by

3 X 30 sec plank, weighted if possible