''Valhalla'' (05.18.2010)

Warm-up Drills (05.18.2010)
Run 400m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups
12 x Air Squats
Samson Stretch

''Valhalla'' (05.18.2010)
Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.
500m Row / Max Rounds of
5 x Shoulder-to-Overhead (70% of 3RM)
5 x Burpees

Post rounds completed during each of the 4 attempts to comments.

Skill Development (05.18.2010)
Rest for tomorrow.

CrossFit Endurance WOD (05.18.2010)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 minute before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.