WEDNESDAY | 04.22.2020

WARMUP:

• 2 x 1MIN samson stretch with overhead squat & side-to-side twist

• 10-10-10-10 front/back/side-to-side leg swings

• 50 jumping jacks

• 2 x 200m jog

• 20 jumping squats with 3sec pause at the bottom

• 20 PVC deadlifts (5sec rise)

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

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

• 3MINS wrist stretch/mobilization

• squat warmup w/Squat University

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

15MIN ALT. EMOM:

• MIN1: 100m sprint

• MIN2: MAX REPS front squat 135/95

• MIN3: REST

(NOTE: scale the run to finish within 40sec)

- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX