Power Snatch  Build to Heavy Single or “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: “Isabel” For Time: 30 Power Snatches (135/95) PureFit: “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: 30 KBS + 30 Box Step-Ups + 30 wall ball Sit-Ups MWOD Pre-WOD:  Banded good-mornings. 25 controlled reps Post-WOD:  Spine Smash:  Using double lacrosse ball slowly smash one vertebrae at a time working from the lumbar region all the way up through the thoracic spine. 2 min  Then smash the upper glute while laying on back, flossing leg internally/externally. 2 min