''Pitfall'' (11.15.2010)

Warm-up Drills (11.15.2010)
Run 800m
2 Rounds of
5 x Dead-hang Pull-ups
7 x Push-ups
9 x Air Squats
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Pitfall'' (11.15.2010)
Complete the following for time
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
6 x Thruster (115/75lbs)
6 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)

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Skill Development (11.15.2010)
3 Rounds at your own pace of
Barbell/Wheel Roll-outs x 10
Ring Support x :15
GHD Sit-ups x 20

Notes: Maintain a hollow body position through the mid-line (think Hollow Rocks) for the entire Barbell Roll-out range of motion. Modify/Scale this movement as needed to maintain proper execution.

Mobility WOD

CrossFit Endurance WOD (11.15.2010)
''80-85%/RPE 15-17''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

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