Wednesday WOD

3x[250m row descend every time, 3 rollover to side stretch, 30s lie on roller for upper back, 4 large arm circles
2x[20s HS hold walk into wall, 5 paused goblet squats, 8 alt deadbugs with core hold at end

Strength
build to heavy, then;
5x[3 thrusters, 3 eccentric chinups
Do a set of 5 drop snatches between sets 9use a light weight)

WOD
12 min AMRAP of;
20 DL 90/60
10 BJ
15 LA Snatches
10 BJ
​15 RA snatches