5/19/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

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

5 Rounds for Time of:

- Plate Burpee (45#/25#), 10 reps

- Over Head Plate Lunge (45#/25#), 20 reps (10/side)

- Plate Carry (45#/25#) (to end of parking lot and back)

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