4/4/11 - "DIANE"

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Inchworm
- SLRDL
- Bridge Up
- Iron Cross
- Scorpion
- Carioca
- Back Pedal

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. WOD - "DIANE"

21-15-9 reps for time:
- Deadlift (225/185#)
- Handstand Pushup

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