''Enjoy Your Long Weekend'' (05.28.2010)

Stable News:
Memorial Day (Monday the 31st of May) we will be closed. Rid the fear from your hearts, however, there will be a WOD posted.

Warm-up Drills (05.28.2010)
Run 800m
12-9-6 reps each of
Thrusters (PVC)
Sumo Deadlift High Pull (PVC)
Shoulder Dislocates (PVC)
Inch Worms
Snatch Warm-up sets/reps based on load used for the primary WOD.

''Enjoy Your Long Weekend'' (05.28.2010)
3 Rounds for time of
Row 500m
15 x Snatch (115/75lbs)
30 x Wallball (20/14lbs)

Notes:Any variation of the snatch that goes from ground to overhead is acceptable. (Power, Squat Snatch, Muscle Snatch, etc.)

Post times to comments.

Skill Development (05.28.2010)
Complete the following at your own pace
20 x Pistols
Accumulate 1:00 of Ring Support in as few rounds as possible.

CrossFit Endurance WOD (05.28.2010)
''2x Time Trial''

Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.


Troy said...

"Enjoy Your Long Weekend"

17:20 Rx'd

Anonymous said...

''Enjoy Your Long Weekend''
19:11 @ 95lbs

To all of you that have or are or will be serving, thank you......It's an honor to take part in this journey with you all.


Brian said...

23:00 with 115lbs

Anonymous said...

20:59 rx'd @ 75lbs


17:47 @ 95lbs


Anonymous said...

19:38 @ 65 lbs

The Ghost

Peter said...

45# Snatch and 14# Med Ball


Anonymous said...

Enjoy Your Long Weekend
snatch @65lbs
Thruster @45lbs sub for wall-ball