Deadlift, Burpee Met.Con. (09.16.2009)

Warm-up Drills (09.16.2009)
500m Row
Samson Stretch
30 x Medicine Ball Cleans (20/14lbs)
Samson Stretch

Deadlift, Burpee Met.Con. (09.16.2009)
Five rounds for time of:
5 x Deadlift (275lbs)
10 x Burpees

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Skill Development (09.16.2009)
Choose one of the following
2:00 x Ring Support

or
20 x Ring Dips

Note: If you already have a solid 2:00 Ring Support Hold then use as many sets as necessary to accumulate 20 full range of motion Ring Dips without any kipping.

CrossFit Endurance WOD (09.16.2009)
8 Rounds of :20 max effort x :10 rest for your choice of the following:
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8

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