08.12.2015 WOD

A. Mobility (emphasis on shoulder mobility)

B. Warm-up
“Burgener Warm-up”

Followed by 6-8 minute power snatch warm-up (moderately heavy).

C. WOD

Teams of 2

1600m Row
40 Power Snatch (115/75) (Rx+ 135/85)
200 Double-unders
60 Pull-ups (Rx+ 20 Muscle-ups)
1 mile Run

30 minute cap. Partition row, reps & run as you please. (Breaking up the row & run into 400m increments would be ideal).