''Josh'' (11.17.2010)

Warm-up Drills (11.17.2010)
Row 4 minutes
3 Rounds of
''Burgener Drill''
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Samson Stretch
-ITB Stretch
-Scorpions
-Shoulder Dislocates (PVC)

''Josh'' (11.17.2010)
Complete for time
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups

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Skill Development (11.17.2010)
3 Rounds at your own pace of
:30 x Handstand Hold or 20ft Handstand Walk
:20 x L-sit/V-sit (paralettes)
10 x Bent-Over Barbell Row (65lbs)

Notes: When executing the Barbell Row ensure that you are actively thinking about retracting the scapula (imagine someone poking you between the shoulder blades and you trying to pinch their finger between them). This kind of upper back ''strength'' (ie, being able to keep the shoulders pulled back into tight alignment) will benefit almost every other movement we incorporate into our training.

Mobility WOD

CrossFit Endurance WOD (11.17.2010)
''20:00 AMRAP x Distance''
Swim: 50m x Rest :30sec
Bike: 1/4mi x Rest :30sec
Run: 200m x Rest :30sec
C2: 200m x Rest :30sec

Complete as many rounds as possible in the time allotted (work and rest are both counted as a single round.

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