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