CrossFit WOD 10/28/2013

Warm Up
The Burgener Warm-up
1. Down and up
2. Elbows high and outside 3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

Strength

Clean and Jerk 3×3

WOD

For time:
25 Walking lunge steps,
20 Pull-ups,
50 Box jumps, 20 inch box,
20 Double-unders,
25 Ring dips,
20 Knees to elbows,
30 Kettlebell swings, 2 pood,
30 Sit-ups,
20 Hang squat cleans, 35 pound dumbells,
25 Back extensions,
30 Wall ball shots, 20 pound ball,
3 Rope climb ascents.
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