''It's an old story'' (04.04.2012)

''The highest possible stage in moral culture is when we recognize we ought to control ourselves.''
--Charles Darwin ‘The Descent of Man’
 
Jennifer Boniva (ninja) will be running the Boston Marathon to raise mad loot for the 'Great Kids Boston Marathon Team'. Click the link below to read up on the charity as well as make a donation if you feel like supporting one of our comrades as she slugs through 26.2 glorious miles. YESSSSS.

Jen's Going The Distance...2012 Running For Great Kids Boston Marathon Team

Warm-up Drills (04.04.2012)

Run 800m
15 x Burpee Jumping Pull-ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''It's an old story'' (04.04.2012)

Complete as many rounds/reps as possible during each 4:00 AMRAP. 
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (95/65lbs)
10 x Knees-2-Elbows
...
4:00 AMRAP of
5 x Power Snatch (95/65lbs) x 5
10 x Clapping Push-ups
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull
10 x GHD Sit-ups
...
4:00 AMRAP of
5 x Overhead Squat (95lbs)
15 x KB Swings (32/24kg)
...

4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (40/20lbs)

Post rounds/reps completed each of the five 4:00 work intervals.

Burpee Challenge (Optional)

85 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.04.2012)

Swim, Bike, Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC 60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min

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