''Pakasandra'' (12.01.2011)

“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
--Peter Doskoch





Warm-up Drills (12.01.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Pakasandra'' (12.01.2011)
Complete for time
Run 400m
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups (C2B)
Ring Dips
Run 400m

Post times to comments.

Skill Development (12.01.2011)
RETEST: Compare to 10.26.2011
For time
:20 x L-sit
35 x Abwheel Roll-outs
50 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.01.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.

Post distances to comments.