''CF Games: Regional Qualifiers WOD 1'' (05.31.2011)

Warm-up Drills (05.31.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
5 x Deadhang Chin-ups
5 x Burpees
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''CF Games: Regional Qualifiers WOD 1'' (05.31.2011)
Complete for time
Run 1000m
30 x Handstand Push-ups
Row 1000m

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Skill Development (05.31.2011)
Complete for time
30-20-10 reps each of
GHD Sit-ups
Reverse Hypers (On GHD)
Russian Twist (20/14lbs)

Notes: Russian Twists are counted as 1 rotation of the torso for one repetition.

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Mobility WOD

CrossFit Endurance WOD (05.31.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (2:00 x 3:00 rest)
Then...
4 Rounds of (1:00 x 1:00)

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