Roll Out: 5 minutes, quads, hammies, IT bands...shoulders...work out the soreness
10 pull ups
10 push ups
10 air squats
10 kb swings, american
10 med ball cleans
10 back extensions (roll the spine)
10 ghd sit ups
Perform 1 max L-hang from the bar
Burgener Warm Up
WOD: Complete as many rounds as possible in 20 minutes of:
95/65lb Thrusters, 5 reps
95/65lb Hang Powercleans, 7 reps
95/65lb Sumo Deadlift High-pull, 10 reps
Mikko Salo 16 rounds, 3 SDHP, Elyse Umeda 13 rounds, 5 thrusters, Ken Gall 12 rounds, 5 thrusters, eva claire Synkowski 12 rounds, 3 thrusters (65lbs)
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