''KB Swing Test'' (03.21.2011)

Warm-up Drills (03.21.2011)
Run 800m
''Burgener Drill'' (2Rnds)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''KB Swing Test'' (03.21.2011)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.

30 x KB Swings (32/24kg)

Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Any round where an athlete fails to complete the 30 repetitions within the 1:00 window earns 500m of rowing at the end of the WOD.

Post rounds completed/meters rowed to comments.

Skill Development (03.21.2011)
20-15-10-5 reps each of
GHD Sit-ups
Handstand Hold (seconds)

Notes: Substitute freestanding handstands or handstand walks if you're feeling frisky.

Mobility WOD

CrossFit Endurance Rest Day (03.21.2011)