20-Jan WOD

WU:
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Scap
12x Back Raise
HFS

Stretch & Foam Roll Back

SWOD:
Deadlift 3x5 (120kg-130kg-140kg)
Hang Snatch 3x5 (15kg-20kg-30kg)
Over Head Squat 3x3 (15kg-15kg-20kg(F3))

WOD:
400m Run
9x HSC 20kg DBs
10x PU
6x HSC 20kg DBs
10x PU
3x HSC 20kg DBs
10x PU
400m Run
Time:7'20

Stretch

Coments:
Just getting some DL in today. Back was a little tight so did some foam roll in between DL sets and also HS. Got to OHS and the back did not like that. Got deep on the 15kg, but the 20kg was too much.