1/7/11 - JANUARY PAINSTORM

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

2. STRENGTH

3. WOD - JANUARY PAINSTORM
AMRAP 12 min:
- G2O Unbroken, 3 reps
- Burpees, 7 reps
- Pushups, 7 reps
- Squats, 7 reps

Then, after AMRAP 12 min, run 1 mile for time.

* Hands must stay on bar for full three reps - touch and go on the deck - last rep can be dropped from overhead.

4. SKILL & DRILL
5 rounds:
- Candle Stick to Lever 5 reps, 3 second hold at the bottom
- Recover 90 seconds between sets