TD54 111011

Strength:
Dead Hang Pull-ups 8-7-5-5-5
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WOD:
"The Chief"
3 minute AMRAP each round
1 minute rest between rounds
Total of 5 Rounds
3 Power Cleans (132/88 lbs)
6 Push Ups
9 Squats
** Pick up count from last round
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Endurance:
Run 5 x 2min max effort
4 min rest between efforts
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Skill:
POSE Technique WK3 (Do sometime throughout the day)
4 Drills:
Stable Arm Drill x 3
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 98 cadence
1 drill (choice)
1X6min @ 93 cadence