AMRAP 7 MIN

1. WARM UP
A. Mobility WOD
- Foam Roll: Adductors
- Ball: Hamstring
- Rings: Pecs

B. Dynamic Warm Up
- Run 1000m

C. Burgener Warm Up

2. BUY IN (10 min)
- Split Jerk, 1RM

3. WOD - 2010 GAMES INDIVIDUAL WOD #3
AMRAP 7 MIN
- 7 Deadlifts (315/205#)
- 20m Sprint
- 14 Pistols (Alt Legs)
- 21 Double Unders
- 20m Sprint

4. CASH OUT (11 min)
A. Tabata - 40:20x8 (Alt Legs)
- Back Leg Swing, Right Leg
- Back Leg Swing, Left Leg

B. Ring Dips - Max reps in 3 min

C. Tabata - 40:20x8 (Alt Legs)
- Side Leg Swing, Right Leg
- Side Leg Swing, Left Leg