''Modified Warrior's Cove Chipper'' (01.12.2010)

Warm-up Drills (01.12.2010)
Row 500m (Damper setting on 6)
12-9-6 reps each of:
Burpees
Knees-2-Elbows
Row 500m (Damper setting on 3)

Notes: Take your average wattage for both 500m intervals and divide by your bodyweight to get your power ratio.
We will be collecting information over various distances, damper placements, and % maximal efforts to give ourselves a better idea of what settings help us produce the highest and most efficient level of power. The mechanics of rowing play a critical role in the accuracy of this data, always strive for perfection over every pull of the handle.
If you are unfamiliar with the use of your Concept2 Monitor (most likely a PM3 or PM4) then follow the link below to their website for instructions and visual aids. This site is also an excellent resource for learning proper rowing technique, explore and learn.
Concept2.com

''Modified Warrior's Cove Chipper'' (01.12.2010)
Complete the following for time
50 x KB Swings (16kg)
100 x Mountain Climbers
15 x Clapping Push-ups
15 x Pull-ups
25 x V-ups
25 X Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps (20'')
20 x Walking Lunges (alt. legs)
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Mountain Climbers
15 x Pull-ups
15 x Hindu Push-ups
20 x Lateral Lunges (alt. legs)
25 x KB Swings (16kg)

Post times to comments.

Skill Development (01.12.2010)
3 Rounds of 21 Double-Unders, resting as needed between rounds.
Or
3 Rounds of 21 x Double-Under Attempts, where each attempt must be preceded by 3-5 rapid single-unders.
(Example: Single, Single, Single, Double-Under Attempt)

CrossFit Endurance Rest Day (01.12.2010)