For Time: 21 Power snatch (95/65) 200 Meter Run 21 KBS (55/35) 200 Meter Run 15 Power snatch (95/65) 200 Meter Run 15 KBS (55/35) 200 Meter Run 9 Power snatch (95/65) 200 Meter Run 9 KBS (55/35) 200 Meter Run

*If unable to run, complete one of the following:

200/150 Meter Row 14/10 Calorie Assault Bike

PureFit:

15 Lunges

15 KBS

15 Cal Row

12 Lunges

12 KBS

12 Cal Row

9 Lunges

9 KBS

9 Cal Row

MWOD:

PreWOD:  Banded Heel Cord - Place small to medium sized band low on the rack.  Place band around the ankle. Step away from the rack to create tension.  Keep the entire foot in contact with the ground and your foot straight. Drive your knee forward over the toes.  Oscillate in and out of end range. Or place forefoot up on a plate and drive knee over toes, oscillating in and out of end range.  Spend 1 minutes on each side.

Post WOD:  Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg