4/1/11 - METCON

1.WARM UP
Mobility WOD
- Couch Stretch
- Band Pec
- Band Lat

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL (pick 1)

A.

2-3 rounds:
- Knees to Elbows, 3x3-5 reps (2 sec hold)
- GHR, 3x5-10 reps
B.

2-3 rounds:

- Strict Pullup, 3x3-5 reps

- Box Pistol, 3x5-10 reps

C.

2-3 rounds:
- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold

3. STRENGTH

Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - METCON

For time:
- Plate Run (4 gym lengths)

30-20-10 reps
- SDHP (75/55#)
- Walking Overhead Plate Lunges (45/25#), locked arms
- MB Clean (20/16#)

- Plate Run (4 gym lengths)

Post times and scaling to comments.