18 May 2013

Warm Up:
On the boulevard, all movements are one way:

• Jog
• Skip
• Backwards skip
• Sprint
• Walking Lunge
• Kickbacks (kick your butt with your feet)

Burgener Warm Up & Skill Transfer exercises

PARTNER WOD (thanks to Bob Harper and Brick CrossFit for this one):

Each partner must complete the following:

• 30 Deadlifts (partner does plank hold)
• 30 Pull ups (partner does squat hold)
• 20 OHS (partner does plank hold)
• 20 Burpee Box Jumps (partner does squat hold)
• 10 Pistols (partner does plank hold)
• 10 Turkish Get Ups (partner does squat hold)

  

  Make sure you lock that arm out and show us your armpits at the top of that TGU!