''Murph's 5th of July Twisted Special'' (07.05.2012)

WOD will be in Livingston Park today with the 1 mile run going around Dorrs Pond. Yessssssss! 

Warm-up Drills (07.05.2012)

*Movement Technique Review
-KB Swing
-Push-up
-Air Squat
5:00 x Mobility

''Murph's 5th of July Twisted Special'' (07.05.2012)

For Time
Run 1 mile
100 x KB Swings
200 x Push-ups
300 x Air Squats
Run 1 mile

Notes: Technique and quality of movement are paramount. Get some freaks!

Skill Development (07.05.2012)

Rest for the madness coming tomorrow...

Mobility WOD

CrossFit Endurance WOD (07.05.2012)

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
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