''Lashing Lungs''(09.23.2010)

We must embrace pain;

and burn it as fuel for our journey.

-Kenji Miyazawa

Warm-up Drills (09.23.2010)

Run 400m

2 Rounds of

''Burgener Drill''

9-7-5 reps of

Bent Over Row (45lbs)

Front Squat (45lbs)

Press (45lbs)

-Samson Stretch

-Inchworms

-Scorpion Stretch

-Deadhang Scapular Retractions (15/10)

''Lashing Lungs''(09.23.2010)

Complete the following for time

Row 500m
15 x Wallball (20/14lbs)
25 x Double-unders
Row 400m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 300m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 200m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 100m
15 x Wallball (20/14lbs)
30 x Double-unders

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Skill Development (09.23.2010)
Invest some time working through the Mobility WODs linked below and then rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (09.23.2010)
''Hill Repeats''
Swim: 10 x 100m/y w/ :15 recoveries, :05 Deviation Limit.
Bike: 4 x 2 mile hill repeats w/ return time for recoveries, 1:00 Deviation Limit.
Run: 2 x 3/4 - 1 mile hill repeats w/ return time (+1:00 @ bottom) for recoveries, 1:00 Deviation Limit. Treadmill: 7% Incline w/ 2:00 recoveries, 1:00 Deviation Limit.
C2: 3 x 1k Damper Setting 8-10 (or elevate the rear of the rower) w/2:00 recoveries, :10 Deviation Limit.

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