''The Broomstick/Barbell Mile'' (07.14.2011)

Warm-up Drills (07.14.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Hindu Push-ups
10 x Air Squats
15 x Abmat Sit-ups
-Samson Stretch
-Shoulder Dislocates
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''The Broomstick/Barbell Mile'' (07.14.2011)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Notes: Athletes will use up to a 45lb barbell during their epic journey through this meat grinder of a WOD. Dropping Barbells or Broomsticks (PVC) on the deck during any part of the WOD will result in a burpee penalty (The Spaniard and his minions will be administering this tax in a range of 5-15 reps based on the gratuitous nature of the offense).

Placing the bar or pipe on the deck is fine should athletes need to rest.
This WOD is for time, yes, but the entire purpose behind it is an aggressive and repetitious practicing of many fundamental movements. Every rep should be executed through it's full range of motion as best as possible, crush this thing and come out the other end with some amazing gains in proficiency as well as overall fitness.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (07.14.2011)
Rest yourselves, foam roll, select a mobility WOD that focuses on a personal limiting factor in athletic performance and apply yourself completely in working through it.

Mobility WOD

CrossFit Endurance WOD (07.14.2011)
''5 x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2km holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside).
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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