3/28/11 - ENDURANCE

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL
- Double KB Clean, 10 reps (35/25#)
- Inverted Ring Support, 10-30 sec hold

- Burgener Warm Up
- Skill Transfer Drills


3. STRENGTH
Mon or Tues
- Total Body: Hang Power Snatch, 5 sets x 3 reps reps
Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM
Thur or Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - ENDURANCE
- Row 15 min, Max Distance