WARM UP
2 Rounds of:
50 M Run
50 M Butt Kicks
50 M High Knees
50 Air Squats
20 Kip Swings
20 Sit Ups
50 M Run
50 M Butt Kicks
50 M High Knees
50 Air Squats
20 Kip Swings
20 Sit Ups
BURGENER WARM UP
STRENGTH
EMOM for 10 Minutes:
1 Power Snatch + 2 Over Head Squats 75#/ 85#/ 95#/105#
Concentrate on your Form & Technique – SPEED THROUGH THE MIDDLE. FAST ARMS FAST FEET!
WOD
3 Minute Max Effort
Max Effort for 3 Minutes for each of the Following Movements:
Box Jumps/ Step Ups 20″W; 24″M
Pull Ups
Push Press 65#W; 95#M
Wall Ball Shots 14″W; 20″M
SCORE YOUR REPS!
