''Pull-up Ascension Ladder & Brokedown Palace'' (12.15.2011)

''Someone once told me the definition of Hell:
The last day you have on earth,
the person you became
will meet the person you could have become.''







Warm-up Drills (12.15.2011)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (Use Slamballs)
10 x Push-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch
...
8 x Burpees (Thanks Joel)

''Pull-up Ascension Ladder'' (12.15.2011)
With a continuously running clock execute one Dead-hang Pull-up on the first minute, two Dead-hang Pull-ups the second minute, three Dead-hang Pull-ups the third minute... continuing as long as you are able to complete the required workload within the 1:00 window of time.

Notes: Use as many sets per minute as needed.

Post total number of minutes completed.

''Brokedown Palace (12.15.2011)
Complete as many rounds/reps as possible in 5:00 of
12 x Power Snatch (75/55lbs)
30 x Double-unders
Then... Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)
20 x Double-unders
Then... Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete's to jot down their scores and prepare for the next wave of viciousness.
If you're feeling frisky today and decide to use the Gasmask check to ensure you don't have a model that will impeded or interfere with the Power Snatch bar path and tecnique (check your filters). Get some, freaks.

Post rounds/reps completed for each of the three 5:00 AMRAP's to comments.

Mobility WOD

CrossFit Endurance WOD (12.15.2011)
''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 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.