November 30, 2016 

November 30, 2016

Warm Up-

2 Minutes Alt Arm KB Snatches 35/26

3 RNFT:

9 Slow Air Squats

12 Sit Ups

15 Banded Good Mornings

Then, with Empty Barbell:

1 Round of Burgener Warm Up

WOD-

4 Minute AMRAP:

21-15-9 Reps:

Power Snatch 75/55

Wall Balls 20/14

-Rest 4 Minutes-

4 Minute AMRAP:

15-12-9 Reps:

Power Snatch 95/65

Burpees

-Rest 4 Minutes-

4 Minute AMRAP:

12-9-6:

Power Snatch 115/75

Burpee Box Jumps 24/20

**Score each AMRAP separately.  Score equals total reps completed!