''Philosirapter'' (03.31.2011)

''Well, you know... For me the action is the juice.''
--Mike Cheritto, Heat

Warm-up Drills (03.31.2011)
Speed Rope x 2:00
5 x Deadhang Pull-ups
5 x Burpees
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant leg)
Speed Rope x 1:00
-Shoulder Opening Drill (wall)
-Chest/Shoulder Stretch (band)
-Scorpion Stretch
-ITB Stretch

''Philosirapter'' (03.31.2011)
Complete the following for time
Row 250m
25 x Unbroken Thrusters (95/65lbs)
25 x Unbroken KB Swings (32/24kg)
Row 250m
20 x Unbroken Thrusters (95/65lbs)
20 x Unbroken KB Swings (32/24kg)
Row 250m
15 x Unbroken Thrusters (95/65lbs)
15 x Unbroken KB Swings (32/24kg)
Row 250m
10 x Unbroken Thrusters (95/65lbs)
10 x Unbroken KB Swings (32/24kg)

Notes: In order to progress from one round to another all sets and reps must be completed unbroken. Any set that becomes terminated prematurely must be done again before moving onto the next task. Resting during the sets will be permitted as long as the barbell/KB load doesn't return to the deck before the set is completed (the front rack position or in the hang are viable options).

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Skill Development (03.31.2011)
3 Rounds at your own pace of
10 x Romanian Deadlift (45lbs)
:30 x Prone Plank
:30 x R-side Plank
:30 x L-side Plank
10 x Arch Rocks/Supermans

Notes: The following video link demonstrates how to properly execute the Romanian Deadlift
Video Demo

Mobility WOD

CrossFit Endurance WOD (03.31.2011)
''12x1''
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distances/Speed/Watts for each interval.

Post distances to comments.