''15 Minutes of Pain'' (01.19.2011)

Warm-up Drills (01.19.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch





''15 Minutes of Pain'' (01.19.2011)
Complete as many rounds as possible in 15:00 of
30 x Double-unders
20 x GHD Sit-ups
10 x Ring Dips

Skill Development (01.19.2011)
4 Rounds at your own pace of
15 x Hip and Back Extensions
10 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (01.19.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

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