''Despicable Me'' (04.18.2011)

Warm-up Drills (04.18.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch



''Despicable Me'' (04.18.2011)
Complete for time
800m Run
5 Rounds of
7 x Thrusters (135/95lbs)
10 x Pull-ups (20/10lbs)

Notes: Athletes needing a frisky fix can simply wear a vest for the whole despicable thing, otherwise use a dumbbell and weight belt to spice up the pull-ups.

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Skill Development (04.18.2011)
3 Rounds of
Ring Support x Max Time
15 x GHD Sit-ups
15 x SLDL (45lbs)
Mobility WOD

CrossFit Endurance WOD (04.18.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

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