''Hammer-Drill'' (10.22.2010)

Warm-up Drills (10.22.2010)
Run 400m
''Burgener Drill'' (45lbs/PVC)
2 Rounds of
10 x Push-ups
10 x Abmat Sit-ups
5 x Deadhang Scapula Retractions
-Scorpion Stretch
-Shoulder Dislocates (PVC)

4 Rounds for time of
100ft x DB Overhead Walking Lunges
Three sets of
3 x Deadlift (60-70%)
9 x Clapping Push-ups

Notes: Hold one Dumbbell overhead during the walking lunges; this movement is challenging and weights should be chosen wisely. After completing the 100ft of lunges each round storm through the Deadlift/Clapping Push-ups couplet three times before moving on.

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Skill Development (10.22.2010)
7 Rounds at your own pace of
:10 x L-sit/V-sit Hold
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.22.2010)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

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matt l said...

15:24 w/145lbs DL and 35lbs

Peter said...

26:05 DL 135# first 2 rnds - 115 last 2 rnds