"Helen Gets Pushy" (10.23.2009)

Warm-up Drills (10.23.2009)
Row 500m
12 x Wallball Shots (20lbs)
12 x Medecine Ball Cleans (20lbs)

"Helen Gets Pushy"(10.23.2009)
Complete three rounds for time of:
Run 400 meters
21 x Kettlebell Swings (55lbs)
12 x Handstand Push-ups

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Skill Development (10.23.2009)
30 x GHD Sit-ups

CrossFit Endurance WOD (10.23.2009)
3 x Long Intervals
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts. SC: ,2x through only.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

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