''Dirty Thirty'' (02.22.2012)

Warm-up Drills (02.22.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Dirty Thirty'' (02.22.2012)
30 x Double-Unders
30 x Pull-ups
30 x Push Press (95/65lbs)
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Squat Cleans (95/65lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Back Squats (95/65lbs)

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (02.22.2012)
Rest, stretch, mobility WOD... prepare for tomorrow well, the time has come!

Burpee Challenge (Optional)
56 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.22.2012)
''4-6 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.

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