''Red Light, Green Light'' (04.24.2012)

Warm-up Drills (04.24.2012)

Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
Practice for quality:
15-20 x Parallette Shoot-Through Complex
Notes: The Parallette Shoot-Through Complex begins with a Push-up in a forward lean position (hands on the parallettes, set at shoulder width), the athlete will then pull their knees to their chest and jump their body through the parallettes keeping the arms straight. Hips must be open fully once the feet land in front of the parallettes before completing one dip. Jump back through the same way for one complete repetition... repeat until enjoyment is overwhelming.

''Weighted Ring Dip EMOTM'' (04.24.2012)

Every minute on the minute for 10 minutes complete 3 reps of a challenging strict static, strict ring, or strict weighted ring dip.

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''Red Light, Green Light'' (04.24.2012)

Complete 3 Rounds, each for time, resting 1-2:00 between efforts
Row 500m
35 x GHD/Abmat Sit-ups
20 x Goblet Squats (32/24kg)
10 x Deadhang Pull-ups

Notes: Be willing to make the sprint on the Rower as bad a hurt as you can handle to yield the greatest benefit from this challenging repeat effort day. Yessssssss.

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Skill Development (04.24.2012)

**Group Mobility WOD. Chosen from among the athletes as a common area needing work or assigned by the instructor and spend your final 10-12 minutes working through a mobility WOD together as a class. We all often stand to benefit greatly from learning through the strengths and weaknesses of our peers.

Burpee Challenge (Optional)

98 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.24.2012)

''10xIntervals,1:5''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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