11.23.18- 8 and 9am only today!

Warm Up
2 rounds
2:00 bike or row
Single arm KB front rack carry- one length of the gym for each side
10 KB single side push press (5 each side)
10 prisoner tall kneeling to standing (5 each side)



Hip Mobility: https://www.instagram.com/p/Bkv_6zQniU2/
Two exercises with a band across the rack or a buddy holding a PVC
Two exercises with a foam roller

WOD
For Time
Partners- must complete one round before switching AND must tag off!

5 RDs each 50/35 35/20
5 devil's press https://www.youtube.com/watch?v=zOYXFFXAx24
10 DB snatch- alternating sides- 5 each
15 DB lateral hop overs

Rest 3:00

5 RDs each
5 sandbag ground to shoulder
10 push ups
15 air squats