Friday – 060217

Nancy

Hannah’s workouts start today!  Watch her on the CrossFit Games Facebook page, they should have a live stream.  I will ask her to post in the group when her workout times are so we can watch her kick some ass!

Warm-up/Injury Prevention
Perform 50 Russian KB swings, then 3 rounds for quality:
20 Terminal Knee Extensions or T.K.E.’s
15 PVC shoulder dislocates
10 single arm band rows with rotation (hold 1 second)
10 protract/retract push-ups

Perform a 2 minute overhead medball hold OR an overhead mobilization of your choice.

Workout of the Day
4 rounds for time:
12 hang power snatches (115/83)
24 single arm overhead kettlebell walking lunges (53/35, 12 reps on each arm)
48 double-unders

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

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