MWOD: Band Lat/Tri Stretch x1min/side, smash Pecs and Traps w/ Lax ball x1min/side, roll Lats with pipe x1min/side, Couch Stretch x1min/side
Lift A) Hang Snatch
Lift B) Hang Clean
Work up to a smooth triple.
Repeat 3 times.
WOD: DIRTY THIRTY
For Time:
30 Box Jumps
30 Jumping Pull-Ups
30 Lunges
30 Kettlebell Swings
30 Knees-to-Elbows
30 Push Press
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders
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