''Know Thyself'' (04.07.2011)

Warm-up Drills (04.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)
-Wrist Circles

''Know Thyself'' (04.07.2011)
Complete for time
Row 1000m
12-10-8-6-4-2 reps each of
1-Arm Dumbbell Snatch (40/30lbs)
Burpees

Notes: Half of the reps per round represents each side for the 1-arm Dumbbell Snatches. Example: Round 1 has 6 reps per arm (12 total).

Skill Development (04.07.2011)
20-15-10-5 reps/seconds of hold for each of:
L-sit/V-sit
Back Extensions

Mobility WOD

CrossFit Endurance WOD (04.07.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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