SATURDAY. MAY 21. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*Single Arm Overhead Squat with Kettlebell or Dumbell. Set-up & Execution (utilize light weight, master form).
** DEMO HERE
 
4.WOD
"ESCAPE FROM JESUS"
 *FOR TIME COMPLETE:
30m Walking Lunge
30 Double Unders
30 Dumbell Hang Snatch #25Dumbbells
25 Double Unders
25 Pull Ups
20 Double Unders
20 Burpees
15 Double Unders
15 Front Squats #135
10 Double Unders
10 Alternating Turkish Get-Ups #25Dumbell
30m Walking Lunge
*Post total time to complete in comments.

**POWER SNATCH!!