''True Grit'' (08.10.2011)

Warm-up Drills (08.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups (CFGS)
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''True Grit'' (08.10.2011)
Complete 2 Rounds for time of
Max Reps x Overhead Squat (.75xBW)
6 x Burpees
200m Run
Max Reps x Front Squat (.75xBW)
9 x Burpees
200m Run
Max Reps x Back Squat (.75xBW)
12 x Burpees
200m Run

Notes: Rest 2:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.10.2011)
Handstand Push-ups
5-5-5-5-5

Mobility WOD

CrossFit Endurance WOD (08.10.2011)
''Intervals 10x1:5''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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