4/20/11 - CROSSFIT OPEN WOD 11.5

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - CROSSFIT OPEN WOD 11.5

AMRAP 20 MIN:
- 5 Power Clean (145/100#)
- 10 Toe to Bar
- 15 Wallball Shots (20#@10'/14#@9')