''Pant Suit'' (05.22.2012)

Warm-up Drills (05.22.2012)

Speed Rope
8 Rounds of (:20 x :10 rest) with single-unders.
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x L-sit Pull-ups
10 x Pistols (alt.legs)
-Shoulder Mobility**  
-ITB Stretch  
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Pant Suit'' (05.22.2012)

For time:
25 x Double-unders
25 x KB Swings (32/24kg)
25 x Push Jerk (95/65lbs)
25 x Double-unders
25 x GHD/Abmat Sit-ups
25 x Double-unders
Run 200m (Sandbag)
25 x Squat Clean/Throw (Sandbag)
25 x Goodmornings (Sandbag)
Run 200m
25 x DB Snatch (50/35lbs)
25 x Toes-2-Bar/Knees-2-Elbows
25 x Bent-Over DB Row (50/35lbs)
Run 200m
25 x Thrusters (45lbs)
25 x Push Press (45lbs)
25 x Back Extensions

Notes: 1-Rep Maximum/Percentage Calculator

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''Inversion Clinic'' (05.22.2012)

Based on the time remaining in each class we will be providing the most suitable spectrum of progressions for those athletes looking to work on their 'inverted' skill sets. 
The following is an outline of skills/drills/movements that we would like to share with those that are still having a hard time understanding how to apply developmental emphasis in the scaling  of movements or imparting those skill sets to others:
Handstands/HSPU's/Handwalking
-Forward Roll
-Stink Bug
-Knees/Toes on box with Stink Bug
-Box Kick Up, active shoulders
-Wall Kick Up
-Wall Walk
-HSPU's (negatives included)
 Rings
-Skin-the-cat
-Pull to Inversion
-Back Lever

Mobility WOD

CrossFit Endurance WOD (05.22.2012)

''Time Trials''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k/10mi TT (choice), U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

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