Thursday, March 10 WOD

Buy-In: 2 x 5 of Burgener Warm-up with empty barbell

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

WOD: Strength Development, Day 11
Suitcase Deadlift
Single Arm Dumbbell Shoulder Press

Cash-Out: Mini Flight Simulator
Double Unders

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!