Thank You, Stand Firm CrossFit for the kind words.
Warm-up: 1/2 Tabata KB Swings, Goblet Squats, GPU’s. Dynamic Stretch
Strength: Hang Squat Snatch
(5/?)2 (3/?)3 (2?/)3 (1/?)4
Work up to 4 heavy singles.
WOD: FOUL BALL
For Time:
3 Rounds
400m Run
30 Calorie Row
30 Alternating DB Snatches 50/35
Icing: Handstand Walking Practice