''Fetch'' (03.16.2011)

Warm-up Drills (03.16.2011)
Row 5 Minutes
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Fetch'' (03.16.2011)
Complete as many rounds as possible in 20:00 of
1 x Rope Climbs
3 x Handstand Push-ups
5 x Back Squat (60%1RM)
15 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (03.16.2011)
21-15-9 reps/seconds of
Hip and Back Extensions
L-sit (seconds)

Mobility WOD

CrossFit Endurance WOD (03.16.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!

Post distances to comments.