''Heavy Push/Split Jerk Triples'' (06.16.2011)

Warm-up Drills (06.16.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Heavy Push/Split Jerk Triples'' (06.16.2011)
With a 10:00 running clock execute 3 x Push Jerks/Split Jerks (70-80%1RM) every minute on the minute.

Notes:1-Rep Maximum/Percentage Calculator

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''Dramamine'' (06.16.2011)
Row the maximum distance possible in 12:00

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Mobility WOD

CrossFit Endurance WOD (06.16.2011)
''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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