''Four Letter Words'' (08.11.2010)

Warm-up Drills (08.11.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
10 x Lateral Lunges (alt. legs)
10 x Box Jumps (20'')
10 x Stiff Legged Deadlift (45lbs)
ITB Stretch
Inchworms

Notes: Once you are extended to your limit for each Inchworm lay prone on the deck and press your torso up without letting your legs leave the ground (you should feel this in your lower back).

''Four Letter Words'' (08.11.2010)
Complete the following for time
Row 600m
10 x Power Snatch (95/65lbs)
1 x Ring Push-ups
9 x Power Snatch (95/65lbs)
2 x Ring Push-ups
8 x Power Snatch (95/65lbs)
3 x Ring Push-ups
7 x Power Snatch (95/65lbs)
4 x Ring Push-ups
6 x Power Snatch (95/65lbs)
5 x Ring Push-ups
5 x Power Snatch (95/65lbs)
6 x Ring Push-ups
4 x Power Snatch (95/65lbs)
7 x Ring Push-ups
3 x Power Snatch (95/65lbs)
8 x Ring Push-ups
2 x Power Snatch (95/65lbs)
9 x Ring Push-ups
1 x Power Snatch (95/65lbs)
10 x Ring Push-ups
Row 600m

Post times to comments.

Skill Development (08.11.2010)
3 Rounds at your own pace of
20 x Russian Twists (20/14lbs)
20 x GHD Sit-ups (20/14lbs)
20 x Back Extensions

CrossFit Endurance Rest Day (08.11.2010)