Friday WOD 140110

Warmup
mobility - ankles, hips and shoulders
400m run or 50 double unders
2 rounds
  10 pushups
  10 barbell thrusters 95#

Strength/Skill
1a) 4X3 Snatch Balance @85% of 1RM snatch 
       (hold for 2secs at bottom) - rest 90 sec.
1b) 4X5 weighted strict C2B pull-ups – heaviest possible, rest 90 sec.

Conditioning
For time:

3 rounds
  25 OHS 95/75# **
  10 box jumps 28"
  10 burpees

cash out - run 7 flights of stairs

Notes: 
1. Every time the bar is dropped, do 5 burpees. **
2. Use 45# bumper plate on 24" box 

Snatch Balance

Tight Ankles Limiting your Bottom Position?