''Eva-twisted'' (02.09.2012)

Warm-up Drills (02.09.2012)
Speed Rope x 3:00 (cumulative)
''Burgener Drill''
10-15 reps of practice
Power Snatch (45/30lbs)
Hang Power Snatch (45/30lbs)
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Eva-twisted''(02.09.2012)
3-5 Rounds for time of
Run 800m
15 x Hang Power Snatch (95/65lbs)
30 x Pull-ups

Notes: If you have not done the original version of 'Eva' or technical proficiency in the Snatch Olympic Lift skill set isn't quite ripe today scale to 3 Rounds instead of 5; coaches will be assigning this designation based on current athlete experience and time constraints per class. For the full 5 Round dose of pain be ready when you walk in the doors to get things moving, please.
KB Swings may also replace the Hang Power Snatch as necessary.
No gasmasks or vests today, just quality, ruthless work on the movements involved and a fortified desire to live through this horrid version of an original named WOD.
Get some, freaks.

Skill Development (02.09.2012)
Time permitting work through todays 'optional' Skill Development
(I know Genoa...I Know, optional today)
3 Rounds at your own pace of
15 x Back Extensions
Max Seconds x L-Sit

Notes: This is not the evil snake version.

Burpee Challenge (Optional)
47 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.09.2012)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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