Warm up: see board
Burgener Warm up together
Skill: Snatch Pull 5×3
WOD: 4 rounds
200m run ( around building)
12 push up
2 kick ups
for snatch pull see this: http://www.performancemenu.com/exercises/videos/snatchPull.mov
if you have not snatched before, do not go heavy at all.. stay light in skill work
kick ups are basically starting in plank position, you kick your feet up to your hands, keeping your hands in place on the floor . you should look like a frog. that is one rep. do not stand up, return to plank position and then kick your feet up to your hands again, keeping hands in place= rep 2.
scaling options:
row 250m instead of run
