There's no place like CFSG. :)

Warm up for 16-31.10.2011

60sec L-sit hold (20/20/20)
20 ring dips (blue band)
20 OHS with PVC pipe
230m run
5 x cow/cat pose - 5-10secs per hold

Hollow position work
10sec holds x 3
10sec scissor kicks x 3

Box Squats
55% x 2 x 12

Chains + 12kg KB x 2 x 12

WOD
50m sprints x 5
(3 x warm up rounds @ 50/50/80% max effort)

8 / 8 / 9 / 9 / 9 seconds

Extra practice
Sprint 10m/back shuffle 5m/sprint 45m
Sprint 10m/carioca back 5m/sprint 45m

box_squat
50m_sprint