''Shoot and Move'' (06.18.2010)

Stable Afternoon Hours Today:

We will be opening today at 5:30pm for the afternoon mayhem, we apologize for any inconvenience this causes. This shift in hours is only for today.

Warm-up Drills (06.18.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex
Inch Worms

''Shoot and Move'' (06.18.2010)
Complete 3 Rounds for time of
500m Row
15 x Clean and Jerk (135/95lbs)
30 x GHD Sit-ups

Post times to comments.

Skill Development (06.18.2010)
Perform 3-5 Rounds of the following ''Ring Sequence''.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

CrossFit Endurance WOD (06.18.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.