10/13/10 - PULLUPS & METCON

NOT SCHEDULED: 50 BURPEES

1. Warm Up
- Foam Roll
- Run 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Weighted Pullups, 3-3-3 reps

4. Work Capacity - 9-6-3 reps (95/65#) for time:
- Overhead Squat
- Snatch Balance
- Hang Snatch

Then:
- 100 Pullups

5. Durability
- Hollow Rock, 3 min

- Floor Cobra, 3 min

6. Mobility

- T-Ball: Feet

- Shoulder Internal Rotation and Extension

- Overhead Thoracic with KB and Foam Roll

- Sink Stretch