1/8/11 - METCON

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

2. STRENGTH

3. WOD - METCON
4 rounds for time:
- Wall Climb, 5 reps
- KB Thruster (1 arm), 10 reps
- Box Jumps (1 leg), 15 reps
- Lunge (same leg), 20 reps

Rounds 1 & 3 - R side
Rounds 2 & 4 - L side

4. SKILLS & DRILLS
- Pancake Split, 2 min
- Side Split, 2 min
- Side Split, 2 min
- Bridge Up, 1 min