5/3/11 - "JEREMY"

1. WARM UP
Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - "JEREMY"

21-15-9 for time of:

- Overhead Squat (95/65#)

- Burpee

Gas mask optional. Post times to comments.