101026

Tuesday

Warm Up:

Double Under Flights
Advanced 10.20.30.40.50.40.30.20.10
Intermediate 5.10.15.20.25.30.25.20.15.10.5
Beginner 1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1

Burgener Warm Up:
3 sets: (try going up in weight each set...Form comes first)

3 Overhead Squats
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD:
"Ryan"
5 rounds for time of:
7  muscle ups
21 Burpees