Wednesday WOD

WARM-UP
400 row, DD hip complex,
2x[8 good mornings, 8 hip extensions, 8 upright rows, 5 rig squats].

STRENGTH
Do burgener: 6 jump&shrugs, 6 high elbows, 6 muscle snatch,
3x[3 drop snatch, 3 hang sq snatch . 
Build up to max for complex 1 PSn, 2HSqSn, 3 OH

WOD
Isabel
30 reps of 60/40kg Sn
cut off is 6 mins.
2 mins rest then
2min Row for distance