The Savage Society

Warm-up Drills (04.27.2012)

Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Team WOD: Tailpipe Two'' (04.27.2012)

Each team of 2 athletes will complete 3 Rounds for time of the following:
T1: Row 250m for time
T2: Hold 2 x KB Front Rack (24kg)
Immediately move into event 2 and complete for time with each athlete responsible for half the workload:
30 x Handstand Push-ups
60 x Box Jumps
10 x Rope Climbs or 60 Pull-ups
60 x Burpee Pick-ups (45/25lbs)
100 x Wallball

Notes: On part 1 every time Teammate#2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate#1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

Post times to comments.

Skill Development (04.27.2012)

8 Rounds of :10 on x :20 Rest
L-sit

Mobility WOD

CrossFit Endurance WOD (04.27.2012)

Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)
Hold maximal distance possible on each of the 5 minute efforts.
Post distances to comments.