Over-Under

Warm-up:

Pick One: 

Jump Rope 4 Minutes
Row 4 Minutes
Run 800m

Then: 

7 Thrusters w/bar
5 Press in Clean w/bar

Then:

Syncro Split Jerk x5 (Minimum)

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder

Announcements:

The South Georgia Throwdown and Wodapalooza are quickly approaching! Think about it! 

Lift of the Day:

Barbell Complex

Front Squat + Split Jerk

5 Heavy Singles

15 Minutes

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

Wod:

Over-Under

20 Shoulder to Overhead 135/95lbs
150 Doubleunders
20 Shoulder to Overhead 135/95lbs

For time. 
Time Limit: 10 Minutes