''Hoostie'' (09.28.2010)

Warm-up Drills (09.27.2010)
Row 500m
9 Fundamentals x 10 reps each (PVC)
Dot Drill (for time)
-Scorpion Stretch
-ITB Stretch
-Shoulder Dislocates (wall)
-Cobra Stretch

''Hoostie'' (09.28.2010)
Complete 8 Rounds of the following.
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

Skill Development (09.28.2010)
Accumulate 1:00 of L-sit/V-sit in as few rounds as possible.
12 x Turkish Get-ups (40lbs)
Accumulate :30 of L-sit/V-sit in as few rounds as possible.
6 x Turkish Get-ups (40lbs)

Post rounds to comments.

Mobility WOD

CrossFit Endurance WOD (09.28.2010)
''6x Intervals''
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.