''Tabata Frenzy'' (04.20.2010)

Warm-up Drills (04.20.2010)
800m Run
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex

''Tabata Frenzy'' (04.20.2010)
Complete a 1200m Row in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 600m Row in as few ''Tabata'' intervals as possible.
8 Rounds of (:20 work x :10 rest) x GHD Sit-ups

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to GHD Sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

Skill Development (04.20.2010)
At your own pace complete the following
12 x Snatch Grip Deadlift (45lbs)
12 x Power Snatch (45lbs)
12 x Snatch Balance (45lbs)
12 x Overhead Squats (45lbs)

CrossFit Endurance WOD (04.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5 minutes on x 3 minutes rest

Cover as much distance as possible each work interval.

Post distances to comments.