WOD- Monday, Dec. 30

Warm Up:

    Make sure to mobilize hips and shoulders then run through the Burgener warm up to prepare the athletes mind and body for the movement.


    Power Clean + Front Squat + Jerk 5-4-3-2-1
    for quality and weight (not a max)- 15 min

Crossfit Games Open WOD 11.3

    5 min AMRAP:
    Squat Clean & Jerk (165/110)


    Accumulate 3 min L-Sit hang from bars for time

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