Sled Push, Double unders,Lunges, Power Cleans, Burpees, Wall Climbs

*PR’s & Noteworthy Efforts Updated Below
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WOD 

Warm-up
Down & Backs
Burgerner Warm up

Bar Work
Back Squats  5-5-5-5-5 (3 second pause at absolute rock bottom, no pause at top)

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Foundations 
For time:
100 Lunges
400m Overhead Carry 45/25/15#
100 Knee ups

Conditioning 
100 Yard Sled Push, 4/2 (45# plates)
50 Double-unders
40 Overhead Stationary Lunges 45/25/15#
30 Power Cleans 135/95
20 Burpees
10 Wall Climbs

Competition 
3 RFT
50 KBS 70/55
40 UB Du’s
30 UB WBS
20 UB Pull ups
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Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
Debbie Strobel – Power Snatch 95#
Kim Chapman – Power Clean 95#
Mayur – Power Clean 165#
Jeremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee Johnson – Power Clean 135#
Chris S – Push Jerk 145#
Chandra Hindman – Deadlift 195#
Candice – Deadlift 175#
Melissa Sigler – Deadlift 155#
Marla – Bar Muscle-up!
Devin – Deadlift 315#
Michelle – Deadift 185#
Dallas – Deadlift 310#
Patty – Deadlift 250#
Denise – Deadlift 235#
AJ Webster – Deadlift 235#
Lana – Back Squat 215#
Lana – Power Snatch 110#
Lana – Squat Clean 145#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
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Local Competitions