5/20/11 - "AMANDA"

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 - "AMANDA"
9-7-5 reps for time:
- Ring Muscle Up
- Squat Snatch (135/95#)