13 Nov WOD Nov 14th 2012
Warm Up: 400m Run 3 rounds 3 Burpees / 6 Push press / 9 Dislocates
Burgener warm up with skill transfer exercises (snatch grip).
Strength: Work up to 1 RM snatch, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.
W.O.D.: Complete 50-40-30-20-10 reps of the following…
Jumping pull ups
Wall ball (20#/12#)
No Comments