''Pushing Diabolic and Non-Compliance'' (01.11.2011)

Warm-up Drills (01.11.2011)

Run 800m
''Burgener Drill'' (2Rnds/PVC)

12-9-6 reps each of

Deadlift (45lbs)

Thruster (45lbs)

Overhead Squat (45lbs)

-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms-Cobra Stretch
-Scorpion Stretch

''Pushing Diabolic'' (01.11.2011)
21-15-9 reps/kcal for time
Row (kcal)
DB Split Jerk (50/30lbs)
Ring Dips
Burpees

Post times to comments.

''Non-Compliance'' (01.11.2011)
Complete 4 Rounds for time of
25 x Slamball (20lbs)
:20 x Ring Prone Plank
15 x Abmat Sit-ups
:10 x L-sit/V-sit

Notes: The Slamball must be caught on it's first bounce for a rep to be legitimate. Ring Prone Planks require a stable, straight midline to be maintained while in position if any time is to be accumulated. The Planks and L-sits should be completed in as few attempts as possible.

Feeling Frisky?

If it's an epic challenge you seek feel free to scale up the holds and movements as follows: For the Slamball stand on two bumper plates (45's) with a minimum of 12'' of space between them, and try to catch the Slamball despite the elevation disadvantage. Ring Planks get a bit tougher if they include a bumper plate being placed across the shoulder blades and mid-back. Abmat Sit-ups simply become weighted, bring the Slamball from above the head to beyond the feet during each repetition.

Post times and any ''frisky decisions'' to comments.

Mobility WOD

CrossFit Endurance WOD (01.11.2011)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.