Warm up:
400m run/500m row
10x medcine ball cleans
10x Pass throughs
Shoulder mobility
Junk yard dog
Burgener warm up
Team Wod:
2 men or 2 female
30x snatches
30x bar muscle ups
500m row each
RX: 135/95
B.) 95/45
C.) 45/30
**If you cannot do muscle ups then its 3 pull up's and 3 dips to 1 muscle up**
Check the link below for the instructional video for the warm up. Practice tonight if you have time, grab a broom and get to work.
The Burgener Warm up.
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