WOD 122917

Hero Friday's

Warm Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Joshie

3 rounds for time of:
21 DB Snatch (1 arm - R) 40#
21 Pull-Ups
21 DB Snatch (1 arm - L) 40#
21 Pull-Ups

These are Squat Snatches