''Calloused Junk'' (03.25.2011)

Warm-up Drills (03.25.2011)
Speed Rope x 3:00
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Jumping Pull-ups
7 x Burpees
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)




''Calloused Junk'' (03.25.2011)
Complete the following for time
Row 45kcal
21-15-9 reps each of
Snatch (95/65lbs)
Wallball (20/14lbs)

Post times to comments.

Skill Development (03.25.2011)
3 Rounds at your own pace of
:10 x L-sit
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (03.25.2011)
''10x30:60''
10 Rounds of (:30 on x :60 rest)
Swim: Use pool or open water
Bike: Use an ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting athlete’s preference.

Post distances to comments.