mobility

hip extensions 10

up and over 10

scorpion 10

spider man 10

inch worm 6

power skip (back and forth)

skills

row technique


WOD

complete 9 rounds for time of:

9 sdhp 95 lb men/75 lb women

9 burpee pull-ups

holloween-cody-th

Snatch Balance-Finding Max Analysis…[wmv][mov]