''Chelsea Lately'' (08.24.2011)

Warm-up Drills (08.24.2011)
Row 3 Minutes
''Burgener Drill''
3 Rounds of
10 x Walking Lunges (alt.legs)
10 x Push-ups (CFGS)
10 x Abwheel Roll-outs
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)

''Chelsea Lately'' (08.24.2011)
Every minute on the minute for 20:00 complete the following:
5 x Pull-ups
10 x Push Press (95/65lbs)
15 x Air Squats

Notes: Each round must be completed within the minute, failing to do so ends the WOD. Any athlete that makes it through the full 20:00 may continue striving to complete bonus rounds (if they feel particularly frisky). Every round after the 2oth has one additional rep added to each movement. Get some.

Post # of rounds completed to comments.

Skill Development (08.24.2011)
Mobility WOD, stretch, and Foam Roll... extra effort here will pay dividends for the rest of the training week. Uh oh.

Mobility WOD

CrossFit Endurance WOD (08.24.2011)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, Add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.