5/16/11 - AMRAP 5 MIN

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Run 1000m

2. SKILL & DRILL
A. 2-3 rounds
- Ring Support, 1 min hold
- Bridge Up, 5 reps (5 sec hold)
B. 2-3 rounds
- KB Low Windmill, 10 reps/side
- Strict/L-Pullup, 5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2@70% of 1RM
B. Back Squat, 7x1
C. Press, 5x5

4. WOD - AMRAP 5 MIN
- 3 Deadlift (275/185#)
- 7 Push Press (115/85#)