''Nostalgic'' (08.30.2011)

Warm-up Drills (08.30.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Nostalgic'' (08.30.2011)
Complete for time
100ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

Notes: Of course we're going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow...it's going to sting quite a bit.

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Skill Development (08.30.2011)
3 Rounds at your own pace of
Max Reps x Ring Dips/Static Dips
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.30.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

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