Wednesday - Crossfit

Molly POst 5km Army RUn

Molly POst 5km Army RUn

Lat Mash
Shoulder Mash Block + Ball
Ankle Mobility - Wall or Rig

Snatch Warm up

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

Strength
Squat Snatch (work up to heavy single)

Metcon (Time)

3 Rounds
20 Wall Balls 20/14
20 C2B pull ups

15min Cap

Dan Shrum