''Diane and Hypoxia Six'' (01.18.2011)

Warm-up Drills (01.18.2011)
Speed Rope Drills x 4:00
''Burgener Drill'' (2Rnds/PVC)
10 x Deadhang Pull-ups
15 x Air Squats
20 x Hollow Rocks
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Diane'' (01.18.2011)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.



''Hypoxia Six'' (01.18.2011)
6 Rounds of
Row (1:00m x :30 rest)

Notes: Hold maximum wattage possible over each 1:00 work interval.

Post average wattage/average distance covered to comments.

Mobility WOD

CrossFit Endurance WOD (01.18.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Notes: Cover as much distance as possible on each of the 5 minute rounds.

Post distances to comments.