''Ryan'' (08.24.2010)

Warm-up Drills (08.24.2010)
750m Row (Damper Setting 2-3)
2 Rounds of
10 x Push-ups
10 x Pistols (alt.legs)
''Burgener Drill''
-Samson Stretch
-Inch Worms
-Scorpion Stretch

''Ryan'' (08.24.2010)
5 rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: If you've been strictly using a scaled version of the Muscle-up for three weeks or longer then substitute in 3 x Pull-ups and 3 x Ring Dips for this WOD. If you consistently substitute a sequence of Pull-ups and Ring Dips when seeing Muscle-ups in the WOD use scaled movement precursors. Ensure that Ring Dips are to maximum depth (bicep to rings), this position is where the transition from the pull ends and the lower it is the easier it will be to execute.

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Skill Development (08.24.2010)
Complete for time
10 x Toes-2-Bar
20 x GHD Sit-ups
30 x V-Ups
20 x GHD Sit-ups
10 x Toes-2-Bar

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CrossFit Endurance WOD (08.24.2010)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
1 min on x :20 sec rest,
Continue back up the ladder until...
1 min on x :50 sec rest,
1 min on x Done!

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