Warm up
800m Warm Up Jog
Lower Body Mobility Stretching (Coach Led)
Burgener Warm Up
Strength - Max Rep Weighted Pull ups
Wod- 5 rds for time:
400m Run
5 Reps
Squat Cleans
Thruster
Back Squat
Shoulder press
Prescribed Weight - 115lb men/65lb women
Note: Each exercise should transition to each other without releasing the bar. The video demonstrates the exercise.
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