''R.U.F.I.O.'' (11.10.2010)

Warm-up Drills (11.10.2010)
Run 800m
''Burgener Drill''
2 Rounds of
5 x Deadhang Pull-ups (supinated grip)
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Sumo Squats
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)

''R.U.F.I.O.'' (11.10.2010)
5 Rounds for time of
2 x Deadlift (80-85%1RM)
6 x Burpees
12 x Wallball (20/14lbs)
21 x Double-unders

Post loads and times to comments.

Skill Development (11.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Back Extesions
:20 x L-Sit/V-sit

Mobility WOD

CrossFit Endurance Rest Day (11.10.2010)