2/16/11 - METCON

1. WARM UP
Mobility
- Double T-Ball: Thoracic
- Band: Pec & Neck (palm up)
- Wall: Calves

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD
21-15-9 reps for time:
- Pullups
- Double Unders

Then, immediately following the metcon:
- Run 800m or Row 1000m

Post weights and times to comments.