CrossFit WOD, October 9, 2019

Row 1k in two heats – resting athletes foam roll each lat x 1-2 inches x 20-30s per spot.
Then with band
– 10 Over and Back
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
Then
Muscle Snatch with an empty barbell: 3 x 5. Rest 45s.
– add light weight each set