5/14/11 - ENDURANCE INTERVALS

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Inchworm

- Single Leg Squat

- Side Straddle Step

- Walking Lunges

- KB Clean & Press

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:

- Turkish Get Up, 3 reps/side (35/25#)

- Ring Dip, 5-10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- Hang Squat Snatch

4. WOD - ENDURANCE INTERVALS
- Tabata Run, 20:10x8