5/9/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Arm Circles
- PVC Shoulder Pass Throughs
- Bear Crawls
- Long Jumps
- Carioca

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, 7 sets x 1 reps
B. Back Squat, 5 sets x 3 reps
C. Bench Press, 12x3 @ 60% of 1RM

4. WOD - METCON
AMRAP 20 MIN:
- 5 Chest to Bar Pullups
- 10 Wallball Shots (20# @ 10'/16# @ 8')
- 15 Kettlebell Swings (53/35#)