''HSPU 5-5-5-5-5 & DB Jackie'' (05.29.2012)

Warm-up Drills (05.29.2012)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Mobility**

''Handstand Push-up Strength 5-5-5-5-5'' (05.29.2012)

Against a 10:00 Running Clock set-up with the version of scaled/modified (if applicable) Handstand Push-ups each athlete was instructed on last Thursday and work through a minimum of 5 sets of 5 reps. If the mods are already too easy then strive towards the next level of movement proficiency or add a ''+'' set to your final effort.

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''DB Jackie'' (05.29.2012)

Complete the following for time
1000m Row
50 x DB Thrusters (50/35lbs)
30 x C2B Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

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Mobility WOD

CrossFit Endurance WOD (05.29.2012)

''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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