Thursday WOD 07/12/17

General Warm Up
45s Trigger ball shoulder blade
45s Trigger ball glute
45s Arch over roller
10 PVC dislocates
5 PVC OHS with pause in bottom
5 PVC cossack squats with stick overhead

Specific Warm Up
2 rounds
5 WB push press to target
5 WB squats ball at face
5 Full wall balls

3 Down & finish (empty bar)
3 High & outside (empty bar)
3 OHS (empty bar)
3 Drop snatch (empty bar)
3 Squat snatch (light load)
3 Squat snatch (heavier load)
3 Squat snatch (starting load)

Met Con
5 rounds for time of:
25 Wall balls 9/6kg, 10/9′
5 Squat snatches
Rest 2 minutes

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