161215 - CrossFit

WARM-UP
2 rounds
250m row or ski
10 PVC Heaving Snatch Balances with 10 sec. hold at the bottom
10 Wallballs 14#/10#
10 Back Extensions (aka Supermans)
10 Scorpions
10 Can-cans

MOBILIZE!

STRENGTH
Back squat 5, 5, 3, 3, 3, 

WOD
Buy-in
500m Row as fast as possible
then
AMRAP 7:
25 OHS 75#/55#
25 Box Jumps 24”/20”
25 Power Snatch 75#/55#