3/30/15

Main – WOD

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Back Squat (3×20 @50-60% )

Metcon (Time)

For Time:

800m Run

50 Abmat Situps

400m Run

40 Abmat Situps

200m Run

30 Abmat Situps

Metcon (No Measure)

50 Back Extensions

50 Side Lunges Each Leg

Posted in Workout of the day.