''Back-To-School Special'' (01.25.2011)

Warm-up Drills (01.25.2011)
Speed Rope x 3:00
''Burgener Drill'' (PVC/2Rnds)
9-6-3 reps each of
Medicine Ball Cleans
Push-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Groiners

''Back-To-School Special'' (01.25.2011)
3 Rounds of (5:00 on x 1:00 rest)
Against a 5:00 running clock complete a 500m Row and in the time remaining execute 1 x Handstand Push-up and 1 x Deadhang Pull-up, followed by 2 x Handstand Push-ups and 2 x Deadhang Pull-ups, continuing up the ascension ladder as far as possible before time expires. Rest 1:00 and repeat for 3 Rounds total.

Notes: For those feeling frisky today we invite you to use a narrow grip (hands touching) for Deadhang Pull-ups... or simply use a climbing rope if available, ROM standards being chin breaks knuckle height. Get Some.

Post 500m Splits/Reps/Rounds Completed to comments.

Skill Development (01.25.2011)
3 Rounds at your own pace of
Max Time x L-sit/V-sit
20 x GHD Sit-ups
20 x Hip and Back Extensions
*Rest :30 before repeating the Round.

Post total L-sit/V-sit time to comments.

Mobility WOD

CrossFit Endurance WOD (01.25.2011)
''3x7min Repeats''
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post distances to comments.