4/22/11 - MAX WATTS & METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Lateral Tube Walk
- Inchworm > Scorpion
- Single Leg Squat
- Side Straddle Stretch

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

3 rounds:
- Row Max Watts
- Rest 2 min

For time:
- Row 1500m
- 30 Paralette Pushups (12" Box)
- 30 Ball Slams
- 30 Back Squats (135/65#)