In Wod

Mobility
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

Fly By
3 Rounds For Time
10 Power Snatches 115/85
30 Wall Ball 20/14
50 Double Unders

Advanced
3 Rounds For Time
10 Power Snatches 135/95
30 Wall Ball 20/14
50 Double Unders

COMPETITOR
Rest

WEIGHTLIFTING
Rest

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