WARM UP
30 PVC Pass Throughs
30 Air Squats
30 Lunges
30 Jumping Jacks
SKILL DRILL
BURGENER WARM UP
WOD
Teams of 4: Complete for Time
Row 3000 M – tag your team mate
then EACH team mate does:
25 Box Jumps 20″W’ 24″M
25 Kettle Bell Swings 45#W; 55#W
25 Thrusters 65#W; 95#M
25 Weighted Sit Ups 25# Plate
25 Snatches (From the Floor) 65# W; 95#M
then back to the Concept 2 Rower for another tag team 3000 M Row- You MUST wait until ALL team mates have completed their movements of 25’s before getting back on the rower
Row 3000 M – tag your team mate
then EACH team mate does:
25 Box Jumps 20″W’ 24″M
25 Kettle Bell Swings 45#W; 55#W
25 Thrusters 65#W; 95#M
25 Weighted Sit Ups 25# Plate
25 Snatches (From the Floor) 65# W; 95#M
then back to the Concept 2 Rower for another tag team 3000 M Row- You MUST wait until ALL team mates have completed their movements of 25’s before getting back on the rower
