CFCody WOD 1. Conditioning For Time: 30 1-arm alternating KB Snatches, 35/55 50 Double Unders 20 1-arm alternating KB Snatches, 35/55 500 meter row 10 1-arm alternating KB Snatches, 35/55 50 Double Unders Core 10 strict toes 2 bar/knees 2 elbows Max plank (no more than 2min) 20 Russian twist with KB - you choose weight 3 rounds - not for time Comp WOD 1. Conditioning For Time: 30 1-arm alternating KB Snatches, 35/55 50 Double Unders 20 1-arm alternating KB Snatches, 35/55 500 meter row 10 1-arm alternating KB Snatches, 35/55 50 Double unders 2. Squat EMOMx5: 2 Front Squat, across -if you are hurting DO NOT SQUAT - mobilize -  listen to your body