2/10/11 - METCON

1. WARM UP
Mobility
- Foam Roll: Calves
- T-Ball: Pecs
- Band: Kneeling Hip Flexor

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion

2. SKILL & DRILL
- Handstand Hold, 3x10-20 sec hold
- Ring Dip, 3-5x5
- Burgener Warm Up
- Skill Transfer Drills

3. WOD
For time:
- 50 Ball Slams
- 50 Double Unders

*Every time you break on the Double Unders, add 5 Ball Slams to the end of the WOD.