WOD Friday 7/1/2016

Warmup

DROM/SMOB, band mobility

Musical Medicine Balls (coach can call out duck walks, lunges, bear crawls, crab walks etc. Each athlete that is "out" owes 15 burpees)

Coach Led skill: DB snatch and Rope Climbs

WOD

3 rounds for time:
50 walking lunges
35 dumbbell hang power snatches
4 rope climbs

Performance Plus

10 defecit HSPU

10 Strict HSPU

10 Kipping HSPU

10 minutes of mobility, enjoy the holiday weekend!