1/24/11 - METCON

1. WARM UP
- Mobility WOD
- Gymnastics Warm Up

2. SKILL & DRILL
- Lat Pull, 3-3-3 (3 sec hold)
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD
30:20x6 Rotation (max reps)
- Box Jump
- Push Press
- Squats
- Situps

Immediately followed by 2 minutes max jump rope.