''Beawulf'' (07.20.2012)

Warm-up Drills (07.20.2012)

Speed Rope 3:00
2 Rounds for Quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill
-Groiners
-Samson Stretch
-ITB Stretch

''Beawulf'' (07.20.2012)

Complete for time
Row 1000m
Run 800m
50 x Pull-ups
100 x Ring Dips
150 x Jumping Slamball (40/20lbs)
Run 800m
Row 1000m

Notes: Sets/Reps for the Pull-ups, Ring Dips, and Slamballs may be partitioned. There will be a cutoff incentive to beat as well as a modifiable options for a team assault given the ruthless nature of this wod. GET SOME, FREAKS!

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Mobility WOD

CrossFit Endurance WOD (07.20.2012)

''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

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