5/2/11 - TASK PRIORITY FGB

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Lateral Tube Walk
- 3D Lunge Matrix
- 3D Shoulder Matrix

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, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - TASK PRIORITY FGB
3 Rounds for time:
- 20 Wallball shots (20# @ 10 ' / 16# @ 8')
- 20 SDHP (75/55#)
- 20 Box Jump (20")
- 20 Push Press (75/55#)
- 20 Calorie Row
- 1 min rest