02/15/2012

WARMUP
Dynamic Warm up
Burgener Warm up


SKILL
DB Single Arm Snatch


WOD
4 RFT
KB Complex
35 Double unders (100 reg)

KB Complex
4 Rounds/4 Reps each (alt arms each round)

• Single Arm Snatch
• Wind mill
• Single Arm Front Squat
• Single Arm Shoulder Press

SWOD
Shoulder Press