10/27/10 - SUPINE RING ROW & AMRAP 20 MIN

1. Warm Up
- Foam Roll

- Mobility WOD

- Speed & Agility Ladder

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

3. Strength
- Supine Ring Row, 50 reps

4. Work Capacity - AMRAP 20 Min
- Squat Snatch (95/65#), 10 reps
- Ring Dips, 10 reps
- Knees to Elbows, 10 reps

5. Durability
- Hollow Rock, 3 min