Thursday 1.30.14 WARMUP Burgener Warmup and Skill Transfer - TopicsExpress

Thursday 1.30.14 WARMUP Burgener Warmup and Skill Transfer Exercises: 2 x 3 reps each STRENGTH Front Squat: 4 sets of 3 reps @ 78% of 1RM After the strength is completed, you may choose to Mobilize, WOD or work on Skills. MOBILITY You may spend the rest of the class on Mobility WOD 7 minute AMRAP of: Ascending ladder in increments of 3 reps: Kettlebell Swing (1.5 pood/1 pood) Box Jump (24″/20″) *Complete 3 KB Swings and 3 Box Jumps, then 6 of each, 9 of each, and continue as far as possible for 7 minutes. SKILLS You may skip the workout and work on: 15 minutes of Kipping Handstand Pushups (Try to use Paralettes or plates for a deficit) 15 minutes of Pistols

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