''The Filthy Team Fifty'' (12.02.2011)

Warm-up Drills (12.02.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats


''The Filthy Team Fifty'' (12.02.2011)
Complete the following for time in teams of 2
50 x Box Jumps (24/20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Notes: Each teammate is responsible for completing the workload prescribed. (If it makes you feel better write it out as 100 reps per and cut the workload in half between the two of you). Only one teammate can be working at a time... Get some, freaks!

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Skill Development (12.02.2011)
Mobility WOD of choice, foam roll, stretch.
You earned your rest, enjoy it.
Monday is coming soon...
And hell's coming with it.

Mobility WOD

CrossFit Endurance WOD (12.02.2011)
''3x7min Repeats''
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

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