''Slosher'' (06.10.2010)

Warm-up Drills (06.10.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Dislocates
Inchworms
Scorpion Stretch

''Slosher'' (06.10.2010)
Complete for time
250m Row
21 x Pull-ups
21 x KB Swings (24/16kg)
250m Row
18 x Pull-ups
18 x KB Swings (24/16kg)
250m Row
15 x Pull-ups
15 x KB Swings (24/16kg)
250m Row
12 x Pull-ups
12 x KB Swings (24/16kg)
250m Row
9 x Pull-ups
9 x KB Swings (24/16kg)
250m Row
6 x Pull-ups
6 x KB Swings (24/16kg)

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Skill Development (06.10.2010)
4 Rounds of
:15 x L-sit/V-sit
:30 x Handstand Hold

CrossFit Endurance Rest Day (06.10.2010)