WOD- MONDAY 7/20/15

Mobility: Lats/Shoulders Part A: Three Sets not for Time: With empty bar from the rack or dowel 3 Snatch Push Press 3 OHS hold last into 3 Zots Press 3 Snatch Balance 3 Heaving Snatch Balance

Part B: 7 Sets of: 1 Hang Snatch 1 Snatch Start at 55-60% and try to add weight each round.

Part C: Three Rounds for Time: 250m Row (each round) 12 - 9 - 6 KBS (2/1.5) Burpees

Flexibility: Hamstrings/ Shoulders

http://journal.crossfit.com/2012/09/olycourse-skilltransfer.tpl