''Jackie Gets Violent'' (06.11.2010)

Warm-up Drills (06.11.2010)
Row 750m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Opening Drill (wall)

''Jackie Gets Violent'' (06.11.2010)
Run 1 mile
50 x Power Cleans (115/75lbs)
30 x Push Jerks (115/75lbs)

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Skill Development (06.11.2010)
2 Rounds of
20 x GHD Sit-ups
20 x Back Extensions
10 x Pistols (alt. legs)

Notes: Work on developing the next level in your GHD sit-up and pistol range of motion.

CrossFit Endurance WOD (06.11.2010)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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