Monday, February 14 WOD


Burgener Warm-Up.  3 Rounds of 5 reps with pvc or wood dowel for 2 rounds and empty barbell for 3rd round.

The sequence is as follows, always in this order:
1.  Down and up  view demo
2.  Elbows high and outside  view demo
3.  Muscle snatch  view demo
4.  Snatch land  view demo
5.  Snatch drop  view demo
6.  Hang power snatch  view demo
Putting it all together  view demo


Deadlift 1-1-1-1-1-1-1
Shoulder Press 1-1-1-1-1-1-1


500 meter row for time

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