''Pedialyte'' (08.01.2011)

Warm-up Drills (08.01.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Pedialyte'' (08.01.2011)
Complete 3 Rounds for time of
Run 400m
6 x Burpees
9 x Shoulder-2-0verhead (155/115lbs)
12 x Ring Dips (strict)

Notes: Shoulder-2-Overhead implies a Press, Push Press, Push Jerk, or Split Jerk. Best case scenario: Weight comes from the deck each round.
The Frisky Ones will wear body armor as desired.

Skill Development (08.01.2011)
2 Rounds of
25 x Toes-2-Bar (Strict)
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.01.2011)
''Long Intervals''
Swim:
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats.
Bike:
SC:3×5mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats.
Run:
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:
SC:3x1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats.

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