WEDNESDAY | 04.15.2020

WARMUP:

• 2 x 1MIN samson stretch with overhead squat

• 50 jumping jacks

• 20 jumping squats with 3sec pause at the bottom

• 20 PVC deadlifts (5sec rise)

• 200 single unders

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

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

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

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

5 ROUNDS:

• 10 hang cleans 135/95

• 20 abmat sit-ups

(EXTRA CREDIT: weighted sit-ups 35/25)

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX