''Viking Fran'' (07.08.2011)

Warm-up Drills (07.08.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Barbell Row (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Viking Fran'' (07.08.2011)
Complete for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Pull-ups (30/15lbs)

Notes: Athletes need to take their time and warm-up for Thrusters/Pull-ups through progressive loads (similar to the methods used to prepare for heavy sets during % based days). The Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.
If you are suffering through this slay-fest today feel free to return at 9am on Saturday to thank Mint and his posse of groomsmen for requesting such a sado-masochistic WOD... He's about to get married Saturday night and all this guy wants is a extra potent dose of CrossFitting pain. Epic win.

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Skill Development (07.08.2011)
3 Rounds at your own pace of
:10 x L-sit/V-sit
15 x Back Extensions
15 x GHD Sit-ups
20 x Russian Twists (40/20lbs)

Mobility WOD

CrossFit Endurance WOD (07.08.2011)
''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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