Something a little bit different.

Warm Up:
Burgener Warm Up!!
10x air squats
10x toes to bar
10x dips off the ghd machine
10x box jumps
stretch stretch stretch

Skill

10 minutes 

3 position snatch 

From the floor......then above the knee......then high hang

*work technique to heavy set*

3 position snatch information. 

Wod 

10-8-6-4-2 Muscle ups

50-40-30-20-10 wall balls (20/14)

**IF you cannot do muscle ups this will be your wod 

25-20-25-20-5 pull ups

50-40-30-20-10 wall balls (20/14)

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30"/24" box


Warm Up:
400m Run/500m Row
Spiderman to Squat
5 x Forward Rolls concentrate on tucking your head
10 x Squats
10 x Pass Throughs
10 x Toes to Bar
10 x Box jumps
Hamstring Mobility w/band
Sampson Stretch