''Viking Nancy II'' (12.10.2010)

WE WILL BE OPEN NORMAL HOURS SATURDAY 9-11am

Warm-up Drills (12.10.2010)
5:00 x Speed Rope Work
''Burgener Drill'' (PVC-2 Rnds)
5 x Handstand Push-ups
10 x Medicine Ball Cleans
15 x Hollow Rocks
-Groiners
-Shoulder Dislocates
-Scorpion Stretch
-Hamstring/Posterior Chain Complex

''Viking Nancy II''(12.10.2010)
Row 500m against a 5:00 running clock. In the time remaining complete as many rounds as possible of the couplet below, rest 1:00 and repeat for a total of 3 x 5 minute time trials.

Row 500m
5 x Overhead Squats (95/65lbs)
7 x Toes-2-Bar

Post number of rounds completed to comments.

Skill Development (12.10.2010)
3 Rounds of the following, resting as needed between each complex.
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Attempt to complete the full series of movements/holds without dropping down off the rings. Execute each movement/hold as controlled as possible through a full range of motion. Deadhang challenge for those looking to spice it up.

Mobility WOD

CrossFit Endurance WOD (12.10.2010)
''3 x Big Repeats''
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 3x1200m, 2 min Recoveries, Best possible pace

Post times to comments.