400m Run/ 500m Row
10x Pass throughs
10x Air squats
10x Pull up's
Shoulder and hip mobilty
**Group Warm UP
The Burgener Warm Up
Skill: Snatch
*The point of this is to intoduce this movement to our beginners, and to perfect a more advanced athletes form before the open.
Skill #2: Box Jumps
* Find a new height that you can jump, over come your fears.
WOD: 4RFT
5 Dead lifts 315/220
400m Run
1 comment:
8:55 as Rx'd
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