''Precarious'' (05.21.2010)

Warm-up Drills (05.21.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
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

''Precarious'' (05.21.2010)
250m Row
15 x Sumo Deadlift High Pull (95lbs)
15 x Snatch Balance (95lbs)
500m Row
12 x Sumo Deadlift High Pull (95lbs)
12 x Snatch Balance (95lbs)
750m Row
9 x Sumo Deadlift High Pull (95lbs)
9 x Snatch Balance (95lbs)

Notes: Use a 14'' grip for the Sumo Deadlift High Pulls. Snatch Balances must be to full squat depth with the bar held overhead until returning to the standing position.

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Skill Development (05.21.2010)
50 x GHD Sit-ups at your own pace, work towards full Range of Motion.
Handstand Push-ups/Handstand Hold time drill:
Working with a partner or setting a repeating timer to beep every :20 see how long you can continuously execute 1 x Handstand Push-up (xrom on paralettes if possible) or :05 second handstand hold. 10:00 time limit.

CrossFit Endurance WOD (05.21.2010)
''Triple Repeats''
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace

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