CrossFit WOD 11/27/2013

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

then

1 mile run

then

Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps

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