Day#44 Week#3 Speed

The CrossFit Warm up

3 x 15 reps

Samson Stretch (30 seconds each side)

OHS

GHD sit ups 

GHD hip & back ext 

Pull ups 

Dips

Skill

DB snatch

WOD

For time:

21-15-9

DB snatch w/45 m/70

Row for calories