''Shake Off The Dust'' (01.04.2010)

Warm-up Drills (01.04.2010)
Speed Rope x 2:00
9 Fundamentals x 10 reps each
Samson Stretch
Shoulder Dislocate Drills

''Shake Off The Dust'' (01.10.2009)
3 Rounds for time of
500m Row
21 x Wallball (20lbs)

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Skill Development (01.04.2009)
3 Rounds at your own pace of
15 x Back Extensions
:15 x L-sit/V-sit

CrossFit Endurance WOD (01.10.2009)
''Hill Climb/Weighted Time Trial''
Swim: 500m, add a t-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10, Add 10-20lb weighted Vest.

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