Warm Up: 3 rounds or 30 sec goes KB Snatch Lunge, GPU, KB High Pull. Stretch
Strength: High Hang Snatch 5-5-5-5-5
High Hang Snatch Demo from The Outlaw Way on Vimeo.
WOD: Hard Drive
For Time:
7 Rounds:
3 Muscle-ups
6 Front Rack Lunges (95/55)
9 Plate Ground to Overhead (45/25)
Icing: Ankle and Shoulder Mobility
This little guy came in to visit today. Heard we were doing FROG SQUATS.