Row 750m
''Burgener Drill'' (2 Rnds/PVC)
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Lunge w/ Torso Rotations
-Scorpion Stretch
''Stockholme Syndrome'' (12.01.2010)
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders
Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.
Post total rounds completed and lowest number of consecutive Double-unders to comments.
Skill Development (12.01.2010)
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit
Mobility WOD
CrossFit Endurance WOD (12.01.2010)
''Tempo x Time 80-85% RPE 15-17''
80-85% RPE 15-17 for the prescribed times
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min
Post distances to comments.