11/18/10 - SUMO DEADLIFT & METCON

1. Warm Up
- Mobility

- Speed & Agility Ladder

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

3. Strength
- Sumo Deadlift, 5-5-5 reps

4. Work Capacity - 5 rounds for time:
- Situps, 15 reps

- Double Unders, 10 reps
- Shoulder to Overhead (185/95#), 5 reps

5. Durability
- Back Extensions, 50 reps