3/14/11 - KYLE'S WOD

1. WARM UP

Mobility
- Foam Roll: Quads & IT-Band
- Foam Roll & KB: Throacic Spine
- Couch Stretch

Dynamic Warm Up
- Lateral Tube Walking
- Inchworm
- Single Leg Squat
- Walking Spiderman
- Side Straddle Step
- PVC Shoulder Pass Throughs

2. SKILL & DRILL

- Hollow to Superman, 3x10 alt sides
- KB Low Windmill, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 1-1-1-1-1-1-1 reps

- Lower: Overhead Squat, 3-3-3-3-3 reps

- Upper: Floor Press, 12x2@50% of 1RM

4. WOD - KYLE'S B-DAY WOD

3 rounds for time:

- 20 Wallball

- 15 KB Swings (53#)

- 10 Burpees

- Row 500m

(** Optional Mask **)