Wednesday 5-9-18

Warm Up:

2 Rounds:

:20 Ipsilateral Dead Bugs

3R/3L 5 Sec Side Pillar Hold Hip Drop

15 Hip Bridge

2R / 2L Captain Morgans

5 Hip Internal Rotation

5 Banded Squats

WOD A:

Snatch Balance – 3×3 AHAP

High Hang Squat Snatch – 3×3 – use weight you will use in WOD

* Do NOT superset these

WOD B:

3 Rounds

EMOM x 4:00

10 Squat Snatches (115/75)

30 Double Unders

10 Bar Facing Burpees

Score is fastest round.