6/3/11 - TABATA WOD

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Curtis P (75-85-95-105-115#), 5 reps per set

2. SKILL & DRILL

A. 2-3 Rounds of:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 Rounds of:

- KB Long Cycle, 2 min

- L-Sit Hold, 10-30 sec

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD
- Tabata Sledgehammer Strikes
- Rest 1 minute
- Tabata Burpees
- Rest 1 minute
- Tabata Sledgehammer Strikes

Alternate left and right side swings after each interval.
The round with the smallest amount completed is your score.