4/3/15

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

Deadlift (5×20@50-60%)

Metcon (Time)

Beach Bod Day!

For Time:

21-18-15

Close Grip Chin Ups

Ring Dips

Barbell Curls (45/35)

Skull Crushers w/ Dumbbell (40+/20+)

Abmat Situps (Med Ball 20+/10+)

Calf Raises on a 45# Plate

DB/KB Shrugs (50+/30+)

400m Run (Time)

Max Effort 400m Run

Posted in Workout of the day.