Row-nance

Pre:
5 min. work on shoulder mobility
Burgener Warm-Up
Skill Transfer
3 sets of 10 Hollow Rocks to 4 V-Ups (rest as needed)
Snatch Balance 5 reps @28.3kg

WOD:
5-3-1 Snatch Balance
then...
5 Rounds for time:
50 Sumo Deadlift High Pulls @22.3kg or 500m Row
15 Overhead Squats @42.3kg

Post:
3 sets of 10 Wtd. Sit-Ups @20kg plate on chest
2 sets of 15 Band Pull-Aparts
1 set of 10 Inch Worms

Matt B:
SB: 42.3kg-58.3kg-68.3kg
Row-nancy 20:08