Warmup:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 vertical jumps

Bergener W/U

S/S/S:

Snatch + High Hang Snatch

2X70%, 2X75%, 2X80%

%s based off 1RM on 8Jun2017

WOD:

EMOM For 12 Min

3 Tire Flips

Find a tire that will challenge you.

Video courtesy of CrossFit HQ.  Good tutorial on flipping technique.  Use the time to perfect the technique.

Scaling Options:

Find a lighter tire

Cool Down:

Banded OH stretch – 2 min per side

Hang from pull up rig – accumulate 3 min