Wednesday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 5 Ring Rows
– 7 Push Ups
– 10 Walking Lunge w/ Twist
– 12 Good Mornings

Group Burgener Warmup

Strength
Power Snatch + Squat Snatch Complex (6×1 – Ascending)
Focus on full hip extension in Power Snatch and Squat Snatch – pull from floor to hip should be identical and to same extension

Metcon
Metcon
3 Rounds for time of:
25 Wallball Shots 20/14
20 Kettlebell Swings 53/35
15 Pull-ups
10 Burpees