Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 single arm KBS
10 sit-ups
Warm-Up
Snatch Drills
Strength
A.) OHS
10min to find a “heavy” 5
Then….
10min to complete 4×10 at 60%+ of the “heavy 5”
WOD
CrosFit Open 14.1
10min AMRAP
30 DU
15 Snatch @ 75/55
Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine