Wednesday WOD

Warm-up
Warm-up
500m row – last 100m – no leg drive – hips and arm finish only

Mobility
– Twisted Cross
– Pigeon/Spiderman

2 Rounds –
– 10 PVC Pass Throughs
– 10 Good Mornings
– 10 PVC OH Squats

Group Burgener Warm-Up

Strength
Hang Squat Snatch + Snatch (12 min to find heavy single of complex)

Metcon
Metcon
10 min AMRAP:
– 20 Burpees
– 15 Snatches (75/55)
– 15 Burpees
– 15 Snatches (105/75)
– 10 Burpees
– 15 Snatches (135/95)
– 5 Burpees
– Max Reps Snatches (165/115)