''Valhalla III'' (08.31.2011)

Warm-up Drills (08.31.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch






''Valhalla III'' (08.31.2011)
4 Rounds against a 5:00 running clock of:
500m Row
Max Sets in the time remaining of
5 x Shoulder-2-Overhead (155/115lbs)
5 x Burpees

Notes: Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
Rest 1:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.31.2011)
Mobility WOD, Foam Roll, work on any skill sets of your choosing... You earned your time off today and will most likely appreciate it tomorrow.

Mobility WOD

CrossFit Endurance Rest Day (08.31.2011)