''Wedding Crashers'' (04.16.2010)

Warm-up Drills (04.16.2010)
500m Row
Shoulder Opening Drill
''Burgener Drill''
3 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 Squat Snatch x 3

''Wedding Crashers'' (04.16.2010)
Complete for time
100 ft Walking Lunges
21 x Power Snatch (65lbs)
21 x Clapping Push-ups
100 ft Walking Lunges
18 x Power Snatch (65lbs)
18 x Clapping Push-ups
100 ft Walking Lunges
15 x Power Snatch (65lbs)
15 x Clapping Push-ups
100 ft Walking Lunges
12 x Power Snatch (65lbs)
12 x Clapping Push-ups
100 ft Walking Lunges
9 x Power Snatch (65lbs)
9 x Clapping Push-ups
100 ft Walking Lunges
6 x Power Snatch (65lbs)
6 x Clapping Push-ups

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Skill Development (04.16.2010)
3 Rounds for max total time of
L-sit (paralettes)
Superman
Left Plank
Right Plank
Prone Plank

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CrossFit Endurance WOD (04.16.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off
:20 seconds on x :10 seconds off
:10 seconds on x :10 seconds off
:30 seconds on x :10 seconds off
:15 seconds on x :10 seconds off
:25 seconds on x :10 seconds off

Post distances to comments.