Warm-up:

  1. Run 100m
  2. 10m Squat Walk
  3. Run 100m 
  4. 20 Squat Therapy w/pvc
  5. Run 100m 
  6. 10 Position 1 Power Snatch + Overhead Squat

Mobility:

Calf & Ankle Smash

Announcements:

If you travel during the summer, check out some Crossfit gyms wherever you go. Find one on Crossfit.com. Hangout on the weekends with some Extra Training and Yoga!  

Lift of the Day:

5x1 Power Snatch @80%

Skills & Technique: (Click below for links to more info)

Wod:

Nancy

Run 400m
15 Overhead Squats 95/65lbs

5 Rounds for time. 
Time Limit: 25 Minutes

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