Muscle memory…that is what Shawn said the other day!  Build that muscle memory and your shrug and pull will be more efficient. The weight will come off the ground and magically float through the air based on the power of your hip movement moving into your shrug and to your bar! The Burgener warmup is the 6 step warmup we use to train ourselves to do these movements.  Read this article by Coach Burgener, check out the link to the pdf document mentioned at the end of the article and watch some videos (Search You Tube using Burgener Warm Up Crossfit – watch the ones with Mike Burgener in them). Coach Burgener claims that less than 3 minutes of warmups every day will help your lifts tremendously!

WOD September 26, 2011
4 RFT
15 Toes 2 Bar
10 Burpees
15 Box Jumps
30 DU / 90 SU