''The Texas Wind'' (06.15.2011)

''A crisis may contain the germ of a new idea.''
--Bevo, via Genoa Salami

Warm-up Drills (06.15.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''The Texas Wind'' (06.15.2011)
3 Rounds for time of
Run 200m
3 Sets of
5 x Tire Flips
10 x Tire Bounds
15 x Wallball (20/14lbs)

Notes: Unbroken Challenge today. Tire bounds are a fluid double jump into the center of, and then out the other side of the tire. Seek Glory, find yourself.

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Skill Development (06.15.2011)
3-5 Rounds at your own pace of
20ft Handstand Walk
:10 x L-sit/V-sit
15 x Knees-2-Elbows (strict)
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (06.15.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

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