''Nancy'' (05.14.2010)

Warm-up Drills (05.14.2010)
Row x 5 minutes
''Burgener Drill''
3 Rounds (with PVC) 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

''Nancy'' (05.14.2010)
Complete 5 Rounds for time of
400m Run
15 x Overhead Squats (95/65lbs)

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Skill Development (05.14.2010)
Complete 2 Rounds of the following at your own pace
10 x Pistols (alt. legs)
10 x Supinated Deadhang Chin-ups (underhand grip)
10 x Turkish Get-ups (16kg, alt. sides)

CrossFit Endurance WOD (05.14.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 minutes max effort x 3 minutes rest

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