''Salty Dog & The 2-Minute Drill'' (09.27.2011)

Warm-up Drills (09.27.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch





''Salty Dog'' (09.27.2011)
Complete as many rounds as possible in 15:00 of
Row 500m
10 x Thrusters (95/65lbs)
15 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

''The 2-Minute Drill'' (09.27.2011)
As many reps as possible in 2:00 of
GHD Sit-ups/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (09.27.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.