''Jaketronic'' (09.17.2010)

Warm-up Drills (09.17.2010)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans
10 x Wallball
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Lateral Lunges
-Scorpion Stretch

''Jaketronic'' (09.17.2010)
Complete for time
30 x Power Snatch (135/95lbs)
50 x Ring Dips
Run 800m

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Skill Development (09.17.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Hip Extensions

Mobility WOD

CrossFit Endurance WOD (09.17.2010)
''5x Intervals''
Swim: 5 x 200m x 30 second recoveries, :05 deviation limit.
Bike: 5 x 2k x :90 second recoveries, :05 deviation limit.
Run: 5 x 800m x :90 second recoveries, :05 deviation limit.
C2: 5 x 1000m x :90 second recoveries, :05 deviation limit.

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