''Dumpster Diving'' (10.26.2011)

Warm-up Drills (10.26.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Dumpster Diving'' (10.26.2011)
Complete for time
Run 800m
30 x Clean and Jerk (135/95lbs)
Run 800m

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (10.26.2011)
For time
:20 x L-sit
35 x Abwheel Roll-outs
50 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.26.2011)
''Time Intervals''
Swim, Bike, Run, or Row (C2)
SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done!
LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!

Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.

Post distances/watts/speeds/cadences/tempo to comments.