3/23/11 - THE BLAKESTORM

1. WARM UP
Mobility WOD


Dynamic Warm Up
- POSE Run Drills
- Run 1000m

2. SKILL & DRILL
- KB High Windmill, 2x10 reps (25/18#)
- Forward Roll, 10-15 reps

OR

- Muscle Up Transitions (knee), 3x3-5 reps

- Handstand Holds, 3x15-30 seconds

- Burgener Warm Up
- Skill Transfer Drills

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

4. WOD - THE BLAKESTORM

5 Rounds for time of:

- Double Under, 50 reps

- Overhead Squat (135#/95#), 10 reps

- Row 250m

- Wall Ball (20#/16#), 25 reps

Post times and scaling to comments.