6/1/11 - ROW 15 MIN AFAP

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Turkish Get Ups, 10 reps/side (35/25#)

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 - ENDURANCE
ROW 15 MIN AFAP