''Twisted Steel USAFWOD'' (11.04.2010)

Warm-up Drills (11.04.2010)
Row 4 minutes
9 Fundamentals x 7 reps each (PVC)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Twisted Steel USAFWOD'' (11.04.2010)
Complete the following for time
21 x Thrusters (95/65)
21 x Sumo Deadlift High-Pulls (95/65)
21 x Push Jerks (95/65)
21 x Overhead Squats (95/65)
21 x Front Squats (95/65)

Notes: Every minute on the minute execute 5 x Pull-ups.

Post times to comments.

Skill Development (11.04.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit (paralettes)
:15 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (11.04.2010)