3/7/11 - METCON

1. WARM UP
Mobility
- T-Ball: Thoracic Spine
- Foam Roll: IT-Band
- Couch Stretch

Dynamic Warm Up
- Inchworm, Pushup, Reverse Inchworm

- Single Leg Squat
- Side Straddle Step
- Forward Hollow Hops
- Backward Walking Lunges

2. SKILL & DRILL

- Paralette Planche, 3-5x3 sec hold

- Knees To Elbows, 3-5x3 sec hold

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD
3-5 rounds for time:
- Row 250m
- 10 KB Swings (70/53#)
- 10 Strict Pullups