''Performance Metrics Re-Test Part II'' (06.20.2011)

'Pick Your Poison' Re-Test Part II: Choose one of the following two WODs for your Paleo Performance Metric Re-Test.

Warm-up Drills (06.20.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Burpees
-Samson Stretch
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Performance Metrics Re-Test Part II'' (06.20.2011)
Choose 1-2 of the following WODs for Re-Test:

''Hydro-Mile''
Row 1600m for time.

Post times to comments.

''Max Rep Tests''
Execute one max repetition set of each of the following:
Pull-ups
Wallball (20/14lbs)
Double-unders

Notes: For the Pull-ups begin with Deadhang and move to kipping as needed during the set. Mark which number during the set represented the changeover.

Post reps per movement to comments.

''Surgeon General's Warning''
Complete 4 Rounds for time of
30 x Double-unders
20 x Wallball (20/14lbs)
10 x Pull-ups

Post times to comments.

''Survivability''
Complete for time
Row 500m
Then...
Complete as many rounds as possible in 12:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post 500m times and rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.20.2011)
''Tempo 80-90%''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mile, LC:18mile, U:25 mile
Run: SC:1.5mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8km

Notes: 80% for the first half, 90% for the second half.

Post times to comments.