''Streets of Fire'' (06.15.2010)

Warm-up Drills (06.15.2010)
500m Row
2 Rounds of
10 x Thrusters (45lbs)
10 x Sumo Deadlift High-Pulls (45lbs)
Inch Worms
Scorpion Stretch

''Streets of Fire'' (06.15.2010)
4 Rounds for time of
400m Run
35 x Wallball (20/14lbs)
20 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Unbroken Challenge, post it if you do it. 14'' Grip on the SDHP's.

Post times to comments.

Skill Development (06.15.2010)
3 Rounds of
20 x Abmat Sit-ups
15 x Back Extensions
5 x Handstand Push-ups (xrom paralettes)

Post handstand range of motion progress to comments.

CrossFit Endurance WOD (06.15.2010)
''Ladders by Time''

Swim, Bike, Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.


marcus said...


sdaghir@gmail.com said...

Nice Marcus, thanks for starting to post your scores. Just remember to note if it was Rx'd or what mods were made if it wasn't

Troy said...

"Streets of Fire"

21:56 Rx'd

Anonymous said...

Streets of Fire 25:40 85lbs SDHP

Anonymous said...

"Streets of Fire"

28:47 Rx'd

Joey C

Anonymous said...

"Streets of Fire"

20:50 Rx'd

Mike A

Anonymous said...

24:36 14/65
head to pad hspu's


24:02 rx'd


Anonymous said...

28:33 Rx'd

John M

Anonymous said...

Streets of Fire
SDHP's 95lbs