''Nasty Girls'' (10.18.2011)

Warm-up Drills (10.18.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 Reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch







''Nasty Girls'' (10.18.2011)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post times to comments.

Skill Development (10.18.2011)
3 Rounds of
10 x Abwheel Roll-outs
:15 x L-sit
20 x Abmat Sit-ups (Unanchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.