Rolling Forward

Pre:
15 Min. Trigger Point SMR
Hip Openers
Burgener Warm-Up
Skill Transfer
200 Double Unders (3 min.)

WOD:
In 10 min. work your way to a 1RM Hang Squat Snatch
then...
12 min. AMRAP
3 Forward Rolls (http://gymnasticswod.com/content/forward-roll-floor)
6 Front Squat @74.3kg
9 V-Up (http://www.crossfitendurance.com/blog/3/post/100) didn't count bent leg reps

Post:
2 Rounds:
hold 30 sec. Superman hollow
hold 30 sec Candlestick
hold 30 sec. Bridge Up
2 min. each leg Hamstring flexibility (contract and release)
2 min. each shoulder rogue band shoulder opener

Matt B:
HSS-64.3kg
6 Rounds even