''El Nino'' (01.31.2012)

Warm-up Drills (01.31.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
10-8-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull (45lbs)
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Lateral Lunge Stretch
-Shoulder Dislocates (PVC)




''El Nino'' (01.31.2012)
For time
Row 500m
--
25 x KB Swings (32/24kg)
5 x Jumping Slamball (40/20lbs)
20 x KB Swings (32/24kg)
10 x Jumping Slamball (40/20lbs)
15 x KB Swings (32/24kg)
15 x Jumping Slamball (40/20lbs)
10 x KB Swings (32/24kg)
20 x Jumping Slamball (40/20lbs)
5 x KB Swings (32/24kg)
25 x Jumping Slamball (40/20lbs)
--
Row 500m

Notes: WATCH THE DEMO VIDEO!!
Slamball Technique Demo Video

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Skill Development (01.31.2012)
3-5 Rounds for Quality of:
:10 x L-sit (parallettes)
10 x Abwheel Roll-outs
10 x Toes-2-Bar/Knees-2-Elbows

Notes: Strict movements, no kipping. Rest as necessary to complete correctly.

Burpee Challenge (Optional)
40 x Burpees (Joel's a quitter)

Mobility WOD

CrossFit Endurance WOD (01.31.2012)
''Time Trial''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

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