4/30/12 - MONDAY

TEAM WOD

Warm-up:

 Burgener Warm-up: SNATCH
95 lb Hang Squat Snatch - 3x5
30" Seated Box Jumps - 1x10

Met-Con:

TEAM WOD
5 Rounds
50 lb KB Swing - 30 reps
DU - Max Reps

Assistance:

Tri Complex - 2 Rounds
185 lb Close Grip Bench
30 lb Weighted Ring Dip
Ring Dip
Skull Crusher Push-up

Notes:
Met-Con: This is a 2 person WOD. 1st person starts with KB Swings. 2nd person does max number of DU while 1st person completes 30 reps of KB Swing. Once 1st person completes 30 reps KB Swing, switch. Person with the most total reps of DU wins.
If you don't have a partner. Do 5 Rounds for time and max DU reps. Do max reps of DU in 1 min 30 sec each round.