Friday – 121616

Katie, with the signature vertical pony tail during a box jump over.

Arrive early and ON YOUR OWN roll out lower/mid back, glutes, piriformis, and quads for about 8-10 minutes, then
3 rounds NOT for time:
Frankenstein walk length of gym
8 pull-up retractions
6 Box elevated KB RDL’s (hold 5 seconds in the bottom, get a big hamstring stretch. Heavier KB than you are using in WOD)

Spend 2 minutes on each leg doing a wall assisted piriformis stretch.

Workout of the Day
3 rounds for time:
200 meter single arm overhead kettlebell carry (53/35)
20 toes-to-bar
20 kettlebell snatches (10 each arm, alternate, bell goes back to the ground every time)

Hold the kettlebell up in your left arm 100 meters out, and then in your right arm the 100 meters back.  You must stop when you lower the kettlebell and only continue when you hold it above your head again.

Post your scores to the Whiteboard.

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