''The Whirling Dervish''(12.13.2011)

**Image: Fogle enjoying the creative substitution we used as our 'GHD Sit-ups' before all the shiny new things at CFNH became a reality. By any means necessary? Yes, please.

Warm-up Drills (12.13.2011)
Speed Rope x 3:00 (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Chin-ups
10 x Knees-2-Elbows
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
6 x Burpees (Thanks Joel)

''The Whirling Dervish''(12.13.2011)
Against a 15:00 Running Clock complete the following for time
Row x 1000m
Then... In the time remaining complete as many Rounds/Reps as possible of
10 x Wallball (30/20lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Are you Unbroken?

Post 1km TT and Rounds/Reps completed to comments. to comments.

Skill Development (12.13.2011)
Today the Skill Development is optional, choose from the following:
Handstand Push-up, Static Handstand Hold Against Wall, Freestanding Handstand, Freestanding Handstand Push-ups, Walking on Hands, etc.
Pick one or more of the following skill sets to work on and have some fun. Rest yourselves for tomorrow... It might sting.

Mobility WOD

CrossFit Endurance WOD (12.13.2011)
''6-4 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.