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Saturday


Sectional competitors, we will start running heats at 11 am, you may come in and start warming up before hand.

I recommend sweat bands during this workout.  The toes to bar will shred your hands if you let them get soaked in sweat!

Warm Up:

Roll out
Row easy 5 minutes

Burgener Warm Up:

3 sets
3 muscle snatch, bar
3 heavy wall balls, explosive and quick
3 box jumps, explosive and quick

Then: Try a few power cleans working up to wod weight.

Run and easy 400. Last 100 meters do a full out sprint.

WOD:
20 min amrap

5 Power Cleans, 145/100lb
10 Toes to Bar
15 Wallballs 20lb/14lb



Congratulations to everyone who who completed a 10 k run or row on Friday!  Mollie and I got lots of groans about this workout, which usually means that we are doing something right.  Sometimes you have to go long... great job!