WOD for 122317

Segment 1 (warmup):
Pigeon
:30 each side
Post Assisted Squat Hold
1:00
2 rds with a LIGHT KB:
200m Run
8 Inch Worms (with push-up)
10 Wide Grip Kip Swings
12 Goblet Hold Cossacks (6 ea. side)
14 KB Strict Press (7 ea. arm)

Segment 2:
10 Minutes to find a 1RM High Hang Squat Snatch
*You must perform the lift from mid thigh or above

Segment 3:
With a partner
10 Rounds (5 each) For Time:
Partners alternate complete rounds:
10 S2OH (95/65)
10 Lateral Bar Burpees
200m run
25 Minute Cap