''Smash and Grab'' (11.12.2010)

Warm-up Drills (11.12.2010)
Row 75kcal
9 Fundamentals x 7 reps each (PVC)
Foam Roll 4-8 minutes
-Samson Stretch
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''Smash and Grab'' (11.12.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Ring Dips
Knees-2-Elbows

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Skill Development (11.12.2010)
2 Rounds at your own pace of
9 x Hang Power Snatch (45lbs)
7 x Hang Squat Snatch (45lbs)
5 x Squat Snatch (45lbs)
3 x Overhead Squats (45lbs)

Notes: Technique is paramount. Break things down to single reps and go as light as necessary for immaculate execution.

Mobility WOD

CrossFit Endurance WOD (11.12.2010)
''10 x Sprint Repeats''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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