Wednesday 062012

Link of the Day

clifton park gym


Burgener Warm-Up


I. Build to a tough 3 in the Overhead Squats following this protocol:

1 Hang Squat Snatch

3 Overhead Squats

II. 2 Front Squats on the minute @ 90% 1RM for 6 minutes

III. For Time:

3 Sets of 50 Unbroken Wall Balls

*You must break between the sets, rest as needed

Scaling options for all ability levels will be provided for by your coach



*Post WOD:

I. 15 Unbroken Toes to Bar x 5 sets; rest as needed

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.