2's Day

Warm-Up:
50 Burpees
Bridging

WOD
AMRAP in 10 Min:
15 Wall Ball (20/14)
30 D/U*
~ If you are weak on D/U...do 15-20 of them!
~ If you have no D/U...sub 50 Singles!
* If  you sub ANY D/U...perform 100 D/U post-WOD
& get working on them every day during WARM-UPS (more on this later)!!!!

3 Rnds NOT for Time (FOR Form & Tech.)
10 OHS (65#/45#)
10 Squat Therapy

STAN ~ 7rnds (singles)
Oz ~ 4rnds+15 WB
Kent ~ 4rnds (2 rnds 20 D/U & 2 rnds 50 singles)
Urbs ~ 6rnds (singles)
Desi ~ 5rnds + 12 D/U
Britt ~ 6rnds + 7 WB
Val ~ 6rnds + 12 D/U
JB ~ 8rnds + 6 WB
tb ~ 7rnds + 10 D/U

@ WARM-UPS...
They are just what they say...Warming-Up activities!!! BUT...use this time not only to get ready to workout, but to IMPROVE yourself!  Nothing fancy, simple stuff (D/U...Box Jumps...Clean Tech...Snatch Tech...Shoulder Mobility...Hip Mobility...Squat Depth...Volume Repetitions...etc)
Pick just a couple of things that you want to get better at and work them for the next few weeks...See what happens.
Pay no attention to the WOD...Do a warm-up that gets your heart beating, you sweating & loose and ALSO working on a weakness or two...

Here will be my focus for the next few weeks:
Squat Reps / Burpees / L-Sits / Bridging / Superman Push Ups / HSPU & Shoulder Work
Looking something like this:
Mon ~ Leg Blaster / Superman Push Ups / Bridging
Tue ~ Burpees / L-Sit / Wall Crawl
Thur ~ Frog Complex / Superman Push Ups / L-Sit
Fri ~ Wall Crawl / Burpees / Bridging
* Need to throw in Strict C2B Pull Ups when possible!!!

With that shown...everyday may not include all of those...I may miss a day and add it to the next, or I may include something that WILL help the WOD (i.e. ~ Burgener W.U. on Snatch WOD) but that is what I will strive for!!!

I just want to be more like Bertagnoli (or this guy & gal)!!!

BTW ~ What exercise in warm-up will help my breathing?!?!?