5/31/11 - METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up

- Stone Drills

2. SKILL & DRILL

A. 2-3 Rounds:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 rounds:
- KB Long Cycle, 2min
- L-Sit Hold, 10-30sec

3. STRENGTH
Burgener Warm Up
Skill Transfer Drills

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - METCON

5 Rounds for Time of:

- 5 HSPU

- 10 Box Jump (30/24")

- 15 GTO (135/95)

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