''Hips and Angles'' (09.15.2010)

Warm-up Drills (09.15.2010)
3 Rounds of
100 x Single-unders
10 x Burpees
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch

''Hips and Angles'' (09.15.2010)
Complete as many rounds as possible in 15:00 of
Row x 21kcal
15 x Knees-2-Elbows
12 x Box Jumps

Post rounds completed to comments.

Skill Development (09.15.2010)
3 Rounds at your own pace of
7 x Power Snatch (95/65lbs)
7 x Squat Snatch (95/65lbs)

Mobility WOD

CrossFit Endurance WOD (09.15.2010)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.


Anonymous said...

5. 3+9 cal

Peter said...

4 + 8 Box Jumps