''Disciplined Abuse'' (07.07.2011)

Warm-up Drills (07.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Disciplined Abuse'' (07.07.2011)
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)

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Skill Development (07.07.2011)
Choose one of the following five minute AMRAPs based on whichever skill set you feel is personally lagging/weak.

Complete as many rounds as possible in 5:00 of
1 x Rope Climb
5 x Handstand Push-ups

Complete as many reps as possible in 5:00 of
Muscle-ups

Notes: Strive to maintain proper technique with the priority being immaculate execution over total score/rounds completed.
Rope Climbs may be L-sits, legless, or with feet secured. Handstand Push-up scaling today will be 5 x Dumbbell Strict Presses followed by a :10 second static handstand hold against a wall.
Muscle-ups will be scaled to 4 x Deadhang Pull-ups and 4 x Ring Dips.

Mobility WOD

CrossFit Endurance WOD (07.07.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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