''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)

Warm-up Drills (01.14.2010)
Row 500m (Damper setting on 8)
3 Rounds x Burgener Drill (PVC)
i. Down and Up x 3 reps
ii. Elbows High and Outside x 3 reps
iii. Muscle Snatch x 3 reps
iv. Lands x 3 reps
v. Drops x 3 reps
vi. 3 Position Squat Snatch x 3 reps

Notes: Record your power ratio for the 500m Row.

''Overhead Squat, Burpee, Snatch AMRAP'' (01.14.2010)
Complete as many rounds as possible in 15:00 of
9 x Overhead Squats (65lbs)
9 x Lateral Burpees
9 x Hang Power Snatch (65lbs)

Notes: Lateral Burpees are executed with your body paralell (lengthwise) to the barbell. At the top of the movement you jump up and over the bar sideways repeating the burpee on the other side. Every lateral jump over the bar completes one rep.

Post rounds completed to comments.

Skill Development (01.14.2010)
2 Rounds for time of
Max L-sit/V-sit Hold for time
21 x GHD Sit-ups

CrossFit Endurance WOD (01.14.2010)
Cover as much distance as possible in the prescribed time limit.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.