Skill work: Dumbbell squat snatch
WOD: Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35/25 pound Dumbbell squat snatch, 10 reps, alternating
Post WOD mobility: Lacrosse ball smash to scapula, then, chicken wing stretch, 1-2 minutes each; overhead triceps stretch, 1-2 minutes each; quadruped wrist flexor stretch, 1 minute.
1:00 pm Mobility Class: All over hip smash and stretch