''Choose Your Own Adventure III.'' (03.19.2012)

Warm-up Drills (03.19.2012)
Run 800m
''Burgener Drill''
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Air Squats
-Shoulder Mobility**
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch


''Choose Your Own Adventure III.'' (03.19.2012)
Complete the following for time
25 x Burpees
Run 800m
Take 6500lbs from the ground, through a full squat, and overhead.

Notes: Any method of moving the selected load from the ground, through a full squat, and overhead is acceptable (Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).
Each athlete must decide prior to the the start of the WOD which load/rep scheme they feel will allows their best performance.
Choose your own 6500lb adventure from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (03.19.2012)
Cumulative 1:00 x L-sit/V-sit
Mobility work of choice... Prepare well, this week is going to sting.

Burpee Challenge (Optional)
74 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.19.2012)
‘’Tempo 80-85%’’
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.