''Nate'' (11.22.2011)

Warm-up Drills (11.22.2011)
Run 800m
''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)

''Nate'' (11.22.2011)
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (32/24kg)

Post rounds/reps completed to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.22.2011)
25-20-15-10-5 reps each at your own pace of
GHD/Abmat Sit-ups (anchored feet)
Russian Twists (20/14lbs)

Notes: Russian Twists are written as how many reps you are completing per side. For 25 reps on the first round that is 25 rotations right and 25 rotations left. Take your time and apply quality to every repetition here. Time to strengthen the midline so everyone can better absorb any flying wheel kicks to the stomach encountered during the melee that is Black Friday. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (11.22.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.