''Lydia'' (09.22.2011)

Warm-up Drills (09.22.2011)
Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats
-Sumo Squats
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-ITB Stretch


''Lydia'' (09.22.2011)
For time
Row 250m
21 x Bench Press (.75xBW)
Row 250m
18 x Bench Press (.75xBW)
Row 250m
15 x Bench Press (.75xBW)
Row 250m
12 x Bench Press (.75xBW)

Notes:1-Rep Maximum/Percentage Calculator

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Skill Development (09.22.2011)
Complete as many rounds as possible in 8:00 of
:10 x Ring Support
10 x Pistols (alt.legs)
20 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (09.22.2011)
''10xSprints''
Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries.
Bike: 8 x 1k all out sprints w/ 2 minute recoveries.
Run: 10 x 100m all out sprints with :90 sec recoveries.
C2: 10 x 125m all out sprints w/ 1 minute recoveries.

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