Vicky Valencourt

Warm-up:

Partner Row 1,500m(Switch Every 250m)

Alternate with:

Round 1: 20 Snatch High Pulls w/bar
Round 2: 10 Snatch Balance w/bar
Round 3: 5 Position 1 Squat Snatches w/bar

Mobility:

Squat Reach+T-Spine Rolling

Announcements:

Yoga at Killearn on Saturday 4:00pm! Yoga at Tally on Sunday 6:00pm!
Make sure you get out of the gym and enjoy your fitness. Put it to good use!

Lift of the Day:

Toe Snatch (Choose Weight/Lighter Side)

1 rep every :30 for 7 minutes.(14 rounds) 
Only 1 Lift every :30 seconds. 
Score total reps made and record wieght. 

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

Wod:

Vicky Valencourt  

6 Kettlebell Squat Snatch 24/16kg (Rx+ 32/24kg)
6 Chest to Bar Pull-ups (Rx+ Ring Muscle-ups)
6 Ring Dips (Rx+ Chest to Bar Pull-ups)

15 Minute AMRAP
Score rounds and reps.