''Tabata Attrition'' (04.25.2011)

''You become what you do.'' --Aristotle

Warm-up Drills (04.25.2011)
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)

''Tabata Attrition'' (04.25.2011)
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements. Rest :30 between movements.
Row (kcal)
Back Squat (95/65lbs)
Pull-ups
Push Press (95/65lbs)
GHD Sit-ups

Post total reps per movement (kcal from the Rower) to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.25.2011)
You've earned your stripes for today. Foam Roll everything you suspect will be sore/tight. Mobility WOD should be mandatory.

Mobility WOD

CrossFit Endurance WOD (04.25.2011)
Swim, Bike, Run, or Row (C2)
2 Rounds of (10:00 min on x 5:00 Rest)
Followed immediately by:
2 Rounds of (2:00 min on x 1:00 Rest)

Post distances to comments.