4/27/11 - CROSSFIT OPEN WOD 11.6

1. WARM UP


Dynamic Warm Up
- Double Under, 5 minutes

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. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - CROSSFIT OPEN WOD 11.6
AMRAP 7 MIN: 3-6-9-12-15-18...
- Thrusters (100/65#)
- Pullups (Chest to Bar)

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments