''Frabata Intervals'' (10.25.2010)

Warm-up Drills (10.25.2010)
Row 750m (Damper Setting 1-2)
''Burgener Drill"
9-7-5 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Sumo Squats
-ITB Stretch

''Frabata Intervals'' (10.08.2010)
Complete 6 Rounds of the following interval circuit. Execute as many repetitions as possible for each :20 second work interval.
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Pull-ups
:10 x Rest
:20 x Pull-ups
:10 x Rest

Post lowest numbers scored for each movement to comments.

''Temper Tantrum II'' (10.25.2010)
21-15-9 reps for time of
Sledgehammer Strikes (L)
Sledgehammer Strikes (R)
KB Swings (24/16kg)

Post times and hammer weight to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.25.2010)