Thursday 8/18/16

1.)  Warm-up: One 4' round of Tabata Wall Balls

Then:  Sampson, Lizard, Shoulder mobility on the boxes, Shoulder mob on the bands, Foam Roll if needed

2.)  3 Rounds

50ft KB overhead walk (working shoulder stability) 2 KB required

15 GHD Sit-ups

10 Bent over Row with barbell

3.)  EMOM:  10'

Even:  10 Bar Over Burpees AFAP

Odd:  12 KB Snatches (6 each arm)

CrossFit PortSide