Run, Squat, Run (09.29.2009)

Warm-up Drills (09.29.2009)
3 rounds at your own pace of
21 x Double-unders
9 x Pull-ups
9 x Push-ups
Note: Sub in 42 x Double-under Attempts for those still working to get them.

Run, Squat, Run (09.29.2009)
4 Rounds for time of
400m Run
50 x Squats

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Skill Development (09.29.2009)
3 rounds at your own pace of
20 x Abmat Sit-ups
20 x Deadlift (45lbs)

CrossFit Endurance WOD (09.29.2009)
Swim: 10 x 50m/y T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

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