''The Element'' (02.21.2012)

Warm-up Drills (02.21.2012)
Run 800m
3 Rounds for quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility
*Warm-up for the Deadlifts using 2-3 sets at a minimum. The better the warm-up the better the performance of each athlete is likely to be. 'Attention to Detail'.

''The Element'' (02.21.2012)
5-7 Rounds for time of
2 x Deadlift (315/205lbs)
5 x Dumbbell Thrusters (50/35lbs)
10 x Ring Dips

Notes: Coaches will assign the number of rounds for each athlete today. Scale loads/movements as necessary, keeping Ring Dips as strict as possible (hollow body position, look for turn out at the finish of each rep). Body armor optional for those needing to scale the Deadlift weight up, use a vest before adding pounds. Shake the earth.

Post times to comments.

Skill Development (02.21.2012)
30-20-10 reps each of
Hip and Back Extensions
GHD Sit-ups

Burpee Challenge (Optional)
55 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (02.21.2012)