3/2/11 - "25's" (Rob Orlando - Hybrid Athletics)

1. WARM UP
Mobility
- Barbell: Hamstring
- Barbell: Elbow Flexion/Extension
- Couch Stretch

Dynamic Warm Up
- Row 5 min

2. SKILL & DRILL

- Forward Roll, 3x5-10 reps
- Muscle Up Transition, 3x5-10 reps
OR
- Floor Bridge Up, 3x10-30 sec hold
- Hollow Rock, 3x10-30 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

4. WOD - "25's" (Rob Orlando - Hybrid Athletics)

For time:

- 100 Double Unders
- 25 Wallball Shots
- 25 Chest to Bar Pullups
- 25 Deadlifts (225#)
- 25 Cal Row
- 25 Box Jumps (24")
- 25 Push Press (35# KB)
- 25 Situps
- 25 Ring Dips
- 100 Double Unders

Post times and loads to comments.