''Munsoned'' (05.08.2012)

''The more the body suffers the more the spirit flowers.'' 

--David Blaine's philosophy, borrowed from St. Simeon Stylites, a fifth century ascetic who lived for decades atop a pillar in the Syrian desert.

Warm-up Drills (05.08.2012)

15 x Burpee Jumping Pull-ups
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned'' (05.08.2012)

Complete the following for time:
Row 1600m
50 x DB Box Step-ups (50/35lbs)
15 x Muscle-ups

Notes: Alternate legs each rep (15 each side) for the DB Box Step-ups. Don't fret, beasts, there will absolutely be a ruthless set of mods available for those prepping/practicing competitive skill sets. Yessssss.

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Skill Development (05.08.2012)
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists (40/20lbs)
--
L-sit x :10 (cumulative)
10 x Hollow Rocks
20 x Russian Twists (40/20lbs)
--
L-sit x :05 (cumulative)
5 x Hollow Rocks
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are a two count movement, which means that the athlete much rotate the torso to both the left and right sides to earn each repetition. Scale as needed (think along the lines of just doing Rounds 2 + 3 together as we want to make sure everyone can sit-up in bed tomorrow. Keep the focus on quality of your movements; this is not for time.

Mobility WOD

CrossFit Endurance WOD (05.08.2012)

''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery (Ex.If it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.If it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.If it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.If it takes 45 seconds to row 30 cals then you recover 3:45)

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