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)

Monday May 13th

The Wods will not be posted this week. Only pictures of motivation and MAYBE hints, we will see how the week goes. 

GOOD LUCK

Warm up:

15x wall balls

15x inch worms (baby elephants)

15x box jumps

15x burpees

20x walking lunges with plate overhead 45/25

50x double unders if you can't do double unders you will do Lateral jumps. 

WOD:

Don't be that Guy. 

Squat!

strength:

Back Squat
3-2-1-1-1-1

Wod:

3 rft 
10x Med Ball Cleans
20x push ups
30x Ab-Mat Situps (Scale up to GHDs)
400m run -400m route is from the stairs to the stop sign and back... Please watch for traffic... 

** Don't forge to write down your strength weights and your workouts, everyday. every little bit counts. Writing down your weight in lifts will not only help you look back and see what weight you should start at but it will also show you the Amazing progress you will get with each lift.

DON'T FORGET WE ARE AT OUR NEW LOCATION NOW!!!!!