''Marauder Jackie'' (03.10.2010)

Warm-up Drills (03.10.2010)
Row 500m
''Burgener Drill'' (PVC)
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Snatch x 3

''Marauder Jackie'' (03.10.2010)
1 mile Run
50 x Thrusters (95/65lbs)
30 x Power Snatch (95/65lbs)

Post times to comments.

Notes: Here is our 1 mile Run Route for today.

Skill Development (03.10.2010)
3 Rounds at your own pace of
:15 x L-sit/V-sit
15 x Knees-2-Elbows
:15 x Handstand Wall Hold
or
Freestanding Handstand
or
Walk 15ft on Hands

CrossFit Endurance WOD (03.10.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off,
6 min on x 3:00 min off,
7 min on... Done.

Post distances to comments.