1/11/11 - METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - METCON
For time:
- Deadlift (225/185#), 21 reps
- HSPU, 21 reps
- Thruster (95/65#), 15 reps
- Pullups, 15 reps
- Squat Clean (135/95#), 9 reps
- Ring Dips, 9 reps

4. SKILL & DRILL
- Ring Dips, 10 reps
- Roll to Candle Stick, 10 reps
- Kick Up to Handstand, 10 reps (hold each handstand 5-10 sec)
- Roll to Candle Stick, 10 reps
- Ring Dips, 10 reps