''The Walking Dead'' (11.05.2010)

Goodluck to all our Manchester Half and Full Marathon aspiring athletes this weekend. Get Some.

Warm-up Drills (11.05.2010)
Run 800m
2 Rounds of
''Burgener Drill''
2 Rounds of
10 x Toes-2-Bar
10 x Air Squats
10 x Push-ups
-Sumo Squats
-Cobra Stretch
-Shoulder Dislocates
-Scorpion Stretch

''The Walking Dead'' (11.05.2010)
5 Rounds for time of
100 ft x Walking Lunges
9 x Squat Snatch (50%1RM)
12 x Box Jumps (24'')
15 x Clapping Push-ups

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Skill Development (11.05.2010)
5-3-1 reps each at your own pace of
Handstand Push-ups
Pistol (L)
Pistol (R)

Mobility WOD

CrossFit Endurance WOD (11.05.2010)
''Tempo Hill Climb 80-85%/RPE 15-17''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 6-8, Hold WATTS @ 50-120 above body weight.

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