Tuesday WOD

WARM-UP
10 Sh alt fwd, bwd, side, side,  high skip.
8 scorpions, 4 rollover into 10s relaxed squat, 2xDD hip complex, groin and hammie stretch on wall, 60s roll back, 5 rig squats, 

STRENGTH
12, 8, 6, 4, 4x2, 2x1 FSq. Inc weight every time.
Do 3 drop snatches between sets. 

WOD
Karen,
150 WB 9/6
For newer members do 5 rounds of
20 WB
20 skips.
Cutoff 12mins