1/14/11 - METCON

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

2. STRENGTH

3. WOD - METCON
For time:
- Sled Drag (alternate backward and low forward), 12 gym lengths

5 rounds:
- Tire Flips, 5 reps
- Double Unders, 20 reps

- Tabata Row (20:10x8), max meters

4. SKILL & DRILL
- Dead Hang Pullup, max reps
- Handstand Pushup, max reps

For time:
- Squat, 100 reps