''Edward 50-Hands'' (10.13.2010)

Warm-up Drills (10.13.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Dot Drill (for time)
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Edward 50-Hands'' (10.13.2010)
4 Rounds for time of
Row 350m
12 x Dumbbell Burpees (50/35lbs)
21 x Dumbbell Push Press (50/35lbs)

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.

Post rounds completed to comments.

Skill Development (10.13.2010)
3 Rounds at your own pace of
18 x GHD Sit-ups
18 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (10.13.2010)