WOD 9.18.13

WARM UP

  • (800m) Run
  • Burgener Clean Warm Up

A. EMOM 10:

  • 5 Hang Power Clean
  • 10 Slam Ball

B. TESTING
1) AMRAP 2:

  • Push Up

2) AMRAP 2:

  • Toes to Bar/ Knees -to-elbows

C. AMRAP 3:

-5 cycles

  • (1) Med Ball Alternating Knee Touch (right then left)
  • (1) Med Ball Knee Touch (both knees)
  • (1) Med Ball Sit Up

then-

  • (10) Med Ball Overhead Jump Thruster (20/14)

-Repeat for 3 minutes

http://journal.crossfit.com/2012/11/olycourse-burgenerwarmup.tpl#featureArticleTitle

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