''Weighted/Deadhang Pull-up/Chin-ups & Boston Tea Party: AMRAP'' (04.17.2012)

''What I've realized since is that it's a very painful process but it's not destructive... It's the road to liberation.'' --Anne Braden

Warm-up Drills (04.17.2012)

Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Weighted/Deadhang Pull-up/Chin-ups'' (04.17.2012)

With a 12:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a Three repetition maximum Deadhang Chin-up/Pull-up set.

Deadhang Pull-ups/Chin-ups 5-3-3-3-3-3...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through. As a governor use a cap of 27-30 solid repetitions as the upper limit. 

Post sets/reps/loads/scaling to comments.

''Boston Tea Party: AMRAP'' (04.17.2012)

Complete as many Rounds/Reps as possible in 12:00 of
Row 250m
5 x Push/Split Jerk (155/115lbs)

Notes: Scale load as necessary to facilitate proficiency and technique reinforcement for the Push/Split Jerks.

Post rounds/reps to comments.

Burpee Challenge (Optional)

94 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.17.2012)

''Tempo 85/95%''
Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.