Stephan Contratti

A: Warm Up
B: Mobility 
C: Skill
D: WOD

A: Warm Up

2 rounds in two groups 
2 min row
2 min mobility (ankles, shoulder activation)

B: Mobility

Tabata (30/10)

• Hip
• Shoulder
• Spine

C: Skill

Dumbbell Snatchs Movemnet Prep 
Dumbbell Squats Movemnet Prep

D: WOD

Crossfit WOD 18.0 (2nd)

21 - 15 - 9 
Dumbbell Snatches
Burpees over DB