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at CFN looks like...

Warm Up
1-2 rounds of:

1 min AB/Row
10 lunges with twists 
10 prisoner squats
Ostrich walk down, step over the fence back
10 scap push ups
3 6-pt Zeniths/side
5 unweighted windmills against the wall/side

Burgener Warm Up

Strength/Skill
Every :90 x 7 rounds

5 hang power snatches @ 55-65% 1 RM snatch

WOD
5 rounds

20/15 cal row
7 DB thrusters
15 burpees
30 DU
10/8 AB cals
-rest 2 minutes-

Perform at 80%/85%/90%/95%/100% effort



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