monday - CrossFit

**Reminder XMAS party starting @5-6pm, bring a 20$gift for the exchange , Byob and Potluck**

Five Success Habits to Live By

Mobility

Banded Lat Distraction
Olympic Wall Stretch

Snatch Warm up

4 Pulls + 2 Hang Power Snatch + 2 Hang Full Snatch + 2 High Hang Full Snatch

 HAving Fun

HAving Fun

Strength 
Hang Snatch + High Hang Snatch 1+1; Max

Metcon (Time)

5 Rounds
9 Deadlifts
6 Hang Power Snatch
3 OHS

RX 95/65
Rx+ 115/75

Post Class/Wod Mobility

4x10 Ring Rows

** Elevate you feet to increase difficulty

Dan Shrum