5/6/11 - "LINDA"

1. WARM UP
Mobility WOD

Dynamic Warm Up

2 rounds:

- KB Warm Up, 20:10

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 - "LINDA"
10-9-8-7-6-5-4-3-2-1 reps for time:
- Deadlift, 1.5xBW
- Bench Press, BW
- Squat Clean, .75xBW

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