5/11/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Hollow Hold, max hold

- Muscle Up, 5 reps

C. 2-3 rounds:

- False-Grip External Rotation, 3-5 reps (unbroken)

- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows

- 5 Forward Rolls

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 rep

B. Back Squat, 5 sets x 3 reps

C. Bench Press 12 sets x 3 reps @ 60% of 1RM

4. WOD - METCON

7 rounds for time of:

- 10 Deadlifts (250/175#)

- 10 Box Jump (30"/24")

- 10 Knees to Elbows

- 10 Pushups

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