''Iron and Rings'' (08.18.2010)

Warm-up Drills (08.18.2010)
Row 500m

2 Rounds of
7 x Push-ups

7 x Medball Cleans

1 Round of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch

''Iron and Rings'' (08.18.2010)
7 Rounds for time of

10 x Dumbbell Walking Lunges (50/35lbs)
10 x Dumbbell Burpees (50/35lbs)
10 x Ring Dips

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Skill Development (08.18.2010)
Complete 3 Rounds at your own pace of
15 x Overhead Squats (65/45lbs)
15 x RDL's (65/45lbs)

Notes: Attempt to hit all your overhead squat sets with immaculate, controlled execution.

CrossFit Endurance WOD (08.18.2010)
Swim: 10 (:20 x 2:00) Use pull paddles and a float buoy.
Bike: 10 (:20 x 2:00) Hill Sprints. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 10 (:20 x 2:00) Hill Sprints or for treadmills use 7-10% grade.
C2: 10 (:20 x 2:00) Damper Setting 8-10.

Notes: Come into each interval at a full sprint.

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