1/5/11 - METCON

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills
- Situp to Pike, 20 reps
- Situp to Pancake Split, 20 reps
- Bridge Up, 2x10reps
- Bridge, 2x30 sec hold

2. STRENGTH

3. WOD - 3 rounds for time:

- Muscle Up, 5 reps
- Knees to Elbows, 10 reps
- SDHP (95/65#), 15 reps
- Overhead Squat (95/65#), 20 reps

4. SKILL & DRILL
- Rope Climb, 10 reps