''Dear Rick, Kalsu. Love, CFNH'' (06.06.2011)

Warm-up Drills (06.06.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
:15 x L-sit
-Groiners
-Shoulder Opening Drill (wall)
-Shoulder/Front Rack Stretch (band)
-ITB Stretch
-Scorpion Stretch

''Dear Rick, Kalsu. Love, CFNH'' (06.06.2011)
Complete for time
100 x Thrusters

Notes: Every minute begins with 5 x Burpees. If you've done this before use the appropriate load and attempt to set a personal record.

Post times to comments.

Skill Development (06.06.2011)
Rest and foam roll, you've made it through a week's worth of WODs that represent a daunting amount of physical toil and hardship (everyone can thank Rick for today's hellish crucible) ... and we've seen nothing but unreal performances across the board.
There's only a couple more training days this week before we get to begin testing out on the performance metrics, turn in the final week of food logs, take some measurements, and crown our top two Paleo ninjas that won this month's challenge.

Until then, keep killing it, freaks.

Mobility WOD

CrossFit Endurance WOD (06.06.2011)
Swim,Bike, Run, or Row (C2)
2 Rounds of
(10:00 on x 5:00 rest)
Then...
2 Rounds of
(2:00 on x 1:00 rest)

Notes: Hold distances/speeds or watts as consistent as possible on each interval.

Post times/cadence/watts to comments.