Wednesday, July 6 WOD

Buy-In: Burgener Warm-Up

2 Rounds of 5 reps,  first round with pvc or wood dowel and second round with an 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: 4 Rounds for time of:

  • 7 DeadLifts at 315lbs
  • 25 Meter Run
  • 14 Pistols alternating legs after each rep
  • 21 Double Unders
  • 25 Meter Run

Cash-Out: Cool Down and Stretch


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!