Friday

Perspective changes are nice.

Warmup
2 Mins each Row & Run

then
20 pvc dislocates
10 figure 8 dislocates

3 rounds (pvc> 15# bar > 45# bar)
3 OHS
3 Snatch Drop 1/4 Squat
3 Snatch Drop Parallel Squat
3 Snatch Drop Full Squat

Strength
Snatch Balance video here
3-2-2-1-1-1 (20 Mins)

Novice: Do Overhead Squats Please

WOD

4 Rounds for Time (20 min Cap)
12 Deadlifts @ BW/ .75 BW
9 Toes-to-bar
400 meter Run w sandbag 50/30#

MOD: Deadlift # to 50% of 1RM
T2B > Knees to Chest > Leg Raises

Cooldown

5 min dyne/row

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