Some of the Crew after some fun and games last week:

4-6-10
Today’s WOD is going to be tough if you are tight. If this is the case make sure to get here early and do some hip and shoulder mobility drills. Some self myofascial release will be good with the rollers and balls also. I don’t want people loosening up in round 3, you should be good to go when the “3,2,1, go!” sounds.

Pre WOD:

Burgener Warm-up [wmv]
[mov]

3 rounds -Finish as quick as possible (No Rest)
10-15 PVC Pass throughs while doing squats
10-15 Back/Hip ext, or GHD wheelies
10-15 Knees to Elbows or Toes to Bar
10-15 Ring Dips
10-15 Chest to Bar Pullups

WOD:

5 rounds for time of:
1 Stair Climb (down & up 10 flights)
3 Hang Squat Snatches 95 lbs
12 Overhead Squats 95 lbs

This workout is to be done quick. I do not want the bar to be on the ground more than three times during the snatches and Overhead Squats. Scale the weight appropriately.

Post WOD:

Three attempts each:

Front Lever on Rings
Back Lever on Rings

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