''WaWa Runs'' (07.08.2010)

Warm-up Drills (07.08.2010)
Row 750m
Shoulder Dislocates (PVC)
3 Rounds of
Snatch Push Press x 3
Overhead Squats x 3
''Burgener Drill'' (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3

''WaWa Runs'' (07.08.2010)
3 Rounds for time of
400m Run
21 x Overhead Squats (95/65lbs)
21 x Burpees

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Skill Development (07.08.2010)
4 Rounds at your own pace of
25 x Back Extensions
:20 x Handstand Hold
15 x GHD Sit-ups

CrossFit Endurance WOD (07.08.2010)
''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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