Warm up: 5 minute foam roller
Strength and Skill: bent over row 5-5-5-5-5
WOD
20 one rt arm dumbbell snatches
20 dumb bell lunges
20 one lt arm dumbbell snatches
20 dumb bell lunges
4 rds for time
15 min cut off
Cool Down: stretch
Warm up: 5 minute foam roller
Strength and Skill: bent over row 5-5-5-5-5
WOD
20 one rt arm dumbbell snatches
20 dumb bell lunges
20 one lt arm dumbbell snatches
20 dumb bell lunges
4 rds for time
15 min cut off
Cool Down: stretch