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Thursday 01/12/17 WOD

By Vernon

Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon (Time)
10-Burpee Box Jump
10-KB Swings (American)50/35
5-Wall Walks
5 Rounds
Let have a Great Day Everyone!!!!! One day closer to Friday.
Registration for the CrossFit Open Begins Today!!!!
Don't forget to Join us on January 14TH @ 8 to 10 am for our Nutrition Challenge.

Hours

Monday6:00AM - 8:00PM
Tuesday6:00AM - 8:00PM
Wednesday6:00AM - 8:00PM
Thursday6:00AM - 8:00PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 12:00PM
SundayCLOSED

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