Day 92 of the CFD Burpee Challenge
Warm up:
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Review: KB Snatch
Strength: 5 x 5 KB Snatch (both arms) (Heavy as possible while keeping technique!)
WoD: 21-15-9
KB Snatch (1.5/1.0pd) a) 1.0/.75 b) .75/.5 c) < b C2B a) Pull-ups b) Banded C2B (using your warm-up band) c) Ring Rows MOB: Roll Posterior / Lats; Lax Shoulders