''Parity'' (11.23.2010)

Warm-up Drills (11.23.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' (2 Rounds-PVC)
-Shoulder Mobility Complex*
-Samson Stretch
-Inch Worms
-ITB Stretch

Notes: Today we will be covering some basics of mobility maintenance/training preparing for the shoulder girdle and rotator cuff. If you've been following along with the Mobility WOD website you're way ahead of the game, keep learning...
If you have no idea what a mobility WOD is you should probably start learning from/watching Coach Starrett right now.
There is a link posted daily under our Skill Development section that will take you directly to this invaluable resource.

''Parity'' (11.23.2010)
21-18-15-12-9-6-3 reps for time of
Front Squat (55-65%1RM)
GHD Sit-ups

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Skill Development (11.23.2010)
5-4-3-2-1 reps of
Turkish Get-Up Overhead Squat (40/25lbs-R)
Turkish Get-Up Overhead Squat (40/25lbs-L)
Hollow Rocks (2count)

Notes: Complete one Overhead Squat at the top end of each Turkish Get-up.

Mobility WOD

CrossFit Endurance WOD (11.23.2010)
''Long Intervals''
Swim: SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
Bike: SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
Run: SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
C2: SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

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