WOD 6/15/09

Snatch Practice

Rest

3 Rounds

400m Run

20 Squats

10 Burpees

AJ and Aaron are back from Catalyst and will be doling out their welath of knowledge upon the rest of us at the box. For those of you that don’t have the stellar CFC instruction available you can, A) Join CFC, B) Work what Snatch skills you have, C) Learn and run through the Burgener Warm Up 3 times, or D) do nothing and become part of the problem, not the solution.

Rest up and then hit some short and fun MetCon work. Stretch out, roll out and call it a day!

Here’s a good video of the Burgener Warm Up from CrossFit Evolution in Florida. The guy in the demo is Leonid Subotine, a great athlete, trainer, and Oly lifter – must be the Russian bloodlines.

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