5/4/11 - "MOORE"

1. WARM UP
Mobility WOD

Dynamic Warm Up

- 10 Lap, Squat, Drops
- 10 Lap, Squat, Returns
- 10 Lap & Drops
- 10 Bent Over Rows

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 - "MOORE"
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

AMRAP 20 MIN:
- Rope Climb (15'), 1 ascent
- Run 400m
- Handstand Pushup, max reps

Post number of handstand push-ups completed for each round to comments.