"Tabata This!" (09.25.2012)

Warm-up Drills (09.25.2012)

Run 800m

''Burgener Drill'' (2Rnds)

9 Fundamentals x 5 reps each

-Individual Mobility (5-8 Minutes)

"Tabata This!" (09.25.2012)

Tabata x Row

Rest 1 minute

Tabata x Squat

Rest 1 minute

Tabata x Pull-up

Rest 1 minute

Tabata x Push-up

Rest 1 minute

Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.

Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Notes: Consider this a dry run for the work/recovery mindset, one of the Paleo Challenge tests will be an interestingly ‘unique’ Tabata protocol WOD… YESSSSS! Carry on.

Skill Development (09.25.2012)

Active Recovery! You’ll need it, freaks, as this week will only get more thrilling as it unfolds…

<a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a>

CrossFit Endurance WOD (09.25.2012)

''20 Minute AMRAP x Repeats''

Swim: 50m, Rest 30 sec

Bike: 1/4mile, Rest 30sec

Run: 200m, Rest 30 sec

C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.