''The Odyssey II.'' (07.13.2010)

Warm-up Drills (07.13.2010)
Run 400m
3 Rounds of
5 x Deadhang Pull-ups
10 x Burpees
15 x Abmat Sit-ups
Scorpion Stretch
ITB Stretch
Shoulder Dislocates (PVC)

''The Odyssey II.'' (07.13.2010)
Complete for time

Row 600m
10-9-8-7-6-5-4-3-2-1 reps each of
Sumo Deadlift High-Pull (115/85lbs)
Ring Dips
Row 600m

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Skill Development (07.13.2010)
Complete the following sequences at your own pace:
2 Rounds of
''Burgener Drill''
2 Rounds of
Snatch Push Press x 3
Overhead Squats x 3
Pressing Snatch Balance x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
High Hang Snatch x 3

Notes: Treat the above as two separate sequences. Begin with PVC and only move up to 15/45lb barbells if you feel comfortable, technique and repetition are critical for these drills. Use no more than 65lbs for the second sequence.

CrossFit Endurance WOD (07.13.2010)
''Time Trials''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k/10mi TT (choice), U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

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