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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

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