5/18/11 - METCON

1. WARM UP

Dynamic Warm Up
- Lateral Tube Walk
- Walking Spiderman
- SLRDL
- PVC Pass Throughs
- 3D SLS w/MP Reach

2. SKILL & DRILL

A. 2-3 Rounds of:

- Ring Support Hold, 1 min

- Bridge Up, 5 reps (5 sec hold)

B. 2-3 Rounds of:

- KB Low Windmill, 10 reps/side

- L-Pullup/Strict, 5 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2 reps @ 70% of 1RM

B. Back Squat, 7x1 rep

C. Bench Press, 5x5 reps

4. WOD - METCON
3 rounds max reps:
- 2 Rope Climbs > Jump Rope, 90 sec
- 1-2 Focus Mits, 90 sec
- MB Rotation Throws, 90 sec
- Stones (Lap, Squat, Drop), 90 sec
- Rest 1 min

5. COOL DOWN
Mobility WOD