2/7/11 - "RANDY"

1. WARM UP
Mobility
- Foam Roll: Lats
- T-Ball: 1st Rib
- Band: Pec/Neck, Lat
- Calves, Couch

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion
- Row 1000m

2. SKILL & DRILL
- Open/Close, 3x5 open/close, 2 sec each
- Kneeling Muscle Up Transition, 3x5 reps

OR

- Planche Pushups, 5-5-5-5-5 reps
- Tuck Sit, 5-10x10sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - "RANDY"
For time:
- 75 Power Snatches (75#)