WYNWOOD WALLS

WARM-UP

Burgener Warm Up Clean

* Perform 5 reps at each movement x2

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 2 times through

STRENGTH

Every 1:00 (10:00)

• 5 Clean and Jerks (touch and go)
• *Use a light and comfortable weight

“WYNWOOD WALLS”

FIRE

Rest until minute 12:00 (after strength)

From minute 12-22:

Every minute on the minute for 10 minutes:

• 200/175m Row (Or Ski)

WATER

• 175/150m Row (Or Ski)

EARTH

• 150/125m Row (Or Ski)

Large Class Option

• Have athletes partner up and go 1:1
• *They will get a longer rest, so intensity should be higher with faster paces.

CORE CONDITIONING

Advanced:

• Accumulate 80 V Ups
• Every time you break, perform 5 Burpees

Intermediate:

• Accumulate 50 V Ups
• Every time you break, perform 5 Burpees

Novice:

• Accumulate 50 Abmat Situps
• Every time you break, perform 3 Burpees