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WEDNESDAY | 04.08.2020

WARMUP:

  • 50ft duck wall

  • 50ft samson stretch with overhead squat

  • 15 jumping squats with 3sec pause at the bottom

  • repeat above 3 movements

  • 400m jog

  • 50 PVC pass thru (locked elbows) for speed and some shoulder heat

  • 10 PVC pass thrus slow and steady for the deeper stretch

  • go through the GREATEST squat warm-up routine


SKILL: "BURGENER WARM-UP"

  • grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.

  • in-depth video HERE (9mins)

  • skill transfer exercises (5mins)

  • DO NOT just rush through this

  • video yourself to review your form later or send it to your favorite coach


18MIN AMRAP:

  • 30 walking lunges

  • 15 front squats 95/65 (~OR~ 25 goblet squats 55/35)

  • 7 burpees


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP


TODAY (April 8th) is the box 3 year anniversary.

Post your Burgener warm-up video and tag us for a sweet gift from us!

LIMITED SUPPLIES SO MOVE SLOW...

because "slow is smooth and smooth is fast." - Navy Seal Motto

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Contact us by phone at (843)729-2902
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