Snatch 1-1-1-1-1-1-1 reps
Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Burgener Warm-up 1-1-1-1-1-1-1 sets
Use a pvc pipe or broomstick and complete the entire sequence for each of the given sets.
Post any questions to comments.
Demo courtesy of http://www.crossfit.com
The year is almost over. Everyone wonders what a new year will bring them, but have you thought of what you will bring to the new year? Goals are the roadmaps of life. Without them it is easy to become stagnate. Have you set up any of your own for the coming year?