''Ripper'' (01.04.2012)

Warm-up Drills (01.04.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
22 x Burpees (Thanks Joel)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch






''Ripper'' (01.04.2012)
For Time
21 x Box Jumps (24/22'')
50 x Wallball (20/14lbs)
25 x Pull-ups (C2B)
50 x Wallball (20/14lbs)
21 x Box Jumps (24/22'')

Notes: Take extreme care when mixing poisons like gasmasks and box jumps. Don't turn an ankle!

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Skill Development (01.04.2011)
Re-Test 2:00 Drill
Max Reps x GHD/Abmat Sit-ups in 2:00

Mobility WOD

CrossFit Endurance WOD (01.04.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use 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.
C2: Damper Setting 8-10

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