WOD - Jan 17, 2018

Intent: PRACTICE
A. Overhead squat - EMOM 10 - 2 reps around 70% of snatch
B. Hollow to arch rolls - 12 perfect transitions
+
3 Rounds
50 Double unders or 60 SIngle unders
10 DB squat snatches @ 50/35#
5 Wallwalks (scale up to 10 HSPU)

Sport - 
Before WOD:
30 min row for distance - stay about 80% effort
After WOD:
A. Snatch - 50x3, 60x3, 70x3, 80x2x2
B. Rope climb practice - 10 for time working on efficiency on descent
C. 3 sets - 
7-10 Strict T2B
20 Tuck ups
30 V-ups