''Heavy Water'' (11.30.2011)

''You would fain be victor ...
Yes, but weigh the conditions,
weigh the consequences;
then and then only lay to your hand if it be for your profit.
You must live by rule,
submit to diet,
abstain from dainty meats,
exercise your body perforce at stated hours, in heat or in cold;
drink no cold water, nor, it may be, wine.
In a word, you must surrender yourself wholly...''
--Epictetus,(c.A.D. 50-c.A.D. 138)

Warm-up Drills (11.30.2011)
3 Rounds of
Speed Rope (1:00 on x :30 rest)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Air Squats
12 x Sit-ups
12 x KB Swings (24/16kg)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Heavy Water'' (11.30.2011)
For time
Row 500m
12 x Deadlift (65-75%1RM)
50 x Wallball (20/14lbs)
Row 500m
9 x Deadlift (65-75%1RM)
35 x Wallball (20/14lbs)
Row 500m
6 x Deadlift (65-75%1RM)
20 x Wallball (20/14lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.30.2011)
The weather may have saved you... for a single day. Rest up for tomorrow, and keep crushing the Paleo Challenge!

Mobility WOD

CrossFit Endurance WOD (11.30.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes

Post distances to comments.