''Cobra Kai'' (08.11.2011)

Warm-up Drills (08.11.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x RDL's (45lbs)
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Cobra Kai'' (08.11.2011)
Complete as many rounds/reps as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Ring Push-ups
20 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Skill Development (08.11.2011)
Roll-out, Mobility WOD, and rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (08.11.2011)
''2xIntervals''
Swim: 2×8min, Rest 2 min Between intervals
Bike: 2×15min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.