''Stinger'' (11.19.2010)

''Pain will help you understand things. Pain's not bad, it's good, it teaches you things. Like when you put your hand in fire, 'Ouch.' You know not to do that again... Getting up every day and going through this again and again is hard.'' -C.Manson.

Warm-up Drills (11.19.2010)
1:00 x Single-Unders
''Burgener Drill'' (PVC)
1:00 x Single-Unders
''Burgener Drill'' (45lbs)
1:00 x Single-Unders
5 x Overhead Squats (45lbs)
5 x Power Snatch (45lbs)
5 x Squat Snatch (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms

''Stinger'' (11.19.2010)
Complete the following for time
400m Run
21 x Power Snatch (65/45lbs)
21 x Ring Row
400m Run
15 x Power Snatch (65/45lbs)
15 x Ring Row
400m Run
9 x Power Snatch (65/45lbs)
9 x Ring Row

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Skill Development (11.19.2010)
Complete the following at your own pace
75ft x Farmer's Walk
:30 x Prone Plank
30 x Windshield Wipers
50ft x Farmer's Walk
:20 x Prone Plank
20 x Windshield Wipers
25ft x Farmer's Walk
:10 x Prone Plank
10 x Windshield Wipers

Notes: Hold a bumper plate in each hand with a pinch grip (held between thumb and fingers). Support one bumper plate above the torso with arms fully extended during the Windshield Wipers, which are a two count movement.

Mobility WOD

CrossFit Endurance WOD (11.19.2010)
''Time Trial''
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

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