''The Ring'' (10.28.2011)

Congratulations to Justin and Kelsey! Justin popped the question and now the two are engaged... how better to celebrate than with 'The Ring'? Enjoy, freaks!

Warm-up Drills (10.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups
5 x Medicine Ball Cleans
-Sumo Squats
-Scorpion Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)

''The Ring'' (10.28.2011)
Set-up a ring of the following 6 movements and storm through for time/rounds/reps as determined below...
1.If you are engaged and getting married before 2014: 3 Rounds for time x 21 reps per movement
2.If you are single or dating under two years: 15:00 AMRAP, 15 reps/kcal per movement
3.If you are already married and still surviving: 21-15-9 for time
Over-Unders*
Row (kcal)
GHD Sit-ups/Abmat Sit-ups
Goblet Squats
Slamball
KB Swings

Notes: For Over-unders, tie a rope one and a half feet off the ground and jump over it with both legs together then jump/crawl/burpee/roll back underneath and repeat.

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Notes:1-Rep Maximum/Percentage Calculator

Mobility WOD

CrossFit Endurance WOD (10.28.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

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