''Karen Gets The Runs'' (11.03.2011)

Warm-up Drills (11.03.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Karen Gets The Runs'' (11.03.2011)
Complete the following for time:
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.


Post times and number of 200m Sprints completed to comments.

Skill Development (11.03.2011)
3 Rounds at your own pace of
7 x Deadhang Pull-ups
15 x Strict Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (11.03.2011)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k
C2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m

Post times to comments.