5/5/11 - "GYMNSATICON"

1. WARM UP
Mobility WOD

Dynamic Warm Up
- MP SLBL Reach, 10 reps/side/mp
- MP SLS w/MP Reach, 10 reps/side/mp

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 - METCON
For time:

- 10 Pullups

- 20 Pushups

- 30 Squats

- Tabata Row, 4 Rounds, 20:10

Time is called when 1500m has been accumulated.

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