5/23/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm

- KB Warm Up

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD - METCON
5 rounds for time:
- 30 Wallball Shots (20# @ 10' / 16# @ 8')
- 10 Deadlifts (BW)