3/22/11 - CHIPPER

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 3x10 sec hold or 1x30 sec hold
- Back Extensions, 20 reps
- SL 3D DB Shoulder Matrix, 1x10 reps/alt sides

2. SKILL & DRILL
Gymnastics
- Ring Y, 2x20 reps
- Bar Open/Close, 3x3-5 reps/side
OR
- KB High Windmill, 2x10/side
- Forward Roll, 10-20 reps

Olympic Weightlifting
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Mon or Tues
- Total Body: Squat Clean, 12 sets x 3 reps @ 70% of 1RM

Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps

4. WOD - METCON
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post times and scaling to comments.