WU: 500 m row
Then 2 rnds of:
5 pullups
10 air squats
15 shoulder
dislocates
Then Burgener warm up
as a group
WOD:AMRAP 5 (3 cycles
w/1 min rest btw)
9 air squats
6 push ups (hand
release)
3 power snatch 115/65
Score is total reps
(ie: 1 rnd=18 reps)
Cash Out: AMRAP 7
15 ab mat situps or
GHD
10 lisa twists
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