3/31/11 - METCON

1.WARM UP
Mobility WOD - 10 MIN SQUAT TEST

Dynamic Warm Up
- 3D Lunge & Reach Matrix

2. SKILL & DRILL

- Knees to Elbows, 3x3-5 reps (2 sec hold)
- GHR, 3x5-10 reps
OR

- Strict Pullup, 3x3-5 reps

- Box Pistol, 3x5-10 reps

3. STRENGTH

Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM
Thur or Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - METCON

5 Rounds for Time of:

- Thruster (115#/80#), 5 reps

- Burpee, 10 reps

- Row 250m

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