''Broomstick Mile'' (06.21.2010)

Warm-up Drills (06.21.2010)
Row 5 minutes (RPE 75%)
15 x Medicine Ball Cleans (20lbs/14lbs)
15 x Burpees
Shoulder Dislocates (PVC)
Scorpion Stretch

''Broomstick Mile'' (06.21.2010)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Notes: If any barbells touch the ground other than at the end of a round or between reps for the Olympic Lifts there is an immediate Burpee Tax of 5 Reps.
Choose PVC, 35, 45, or 65lbs and use that load for all movements.

Post times to comments.

Skill Development (06.21.2010)
3 Rounds at your own pace of
20 x Knees-2-Elbows
20 x Barbell/Abwheel Roll-outs

CrossFit Endurance WOD (06.21.2010)
''Tabata''
8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 2 above average.

Post distances to comments.