Getting straight to the point!

Warm Up:
D.R.O.M.S
10 Caterpillars
10 Lunges
10 Scorpions
10 Supermans
10 PVC Pipe Pass Throughs
10 Overhead Squats

Burgener Warm Up

Weight Training: 3 Position cleans Hang, below bnee and From the ground
5 rounds of 3 sets @ 60% of 1RM

Demo compliments of CrossFit Wilmington

Work Out: 5 Rounds
10 Burpees
10 Pull Ups
10 KB Swings

Cool Down:
400m Run
Static Stretching
Roll out with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

Post WOD Meal
Post WOD Protien
Post WOD Lurong Living