''The Barbell Long Cycle'' (10.06.2009)

Warm-up Drills (10.06.2009)
Run 1 mile
Hip Mobility Complex
Link: Hip Mobility Complex Demo Video

''The Barbell Long Cycle'' (10.06.2009)
Five rounds for time of:
15 x Deadlift (135lbs)
12 x Hang power clean (135lbs)
9 x Front Squat (135lbs)
6 x Push Jerk (135lbs)

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Skill Development (10.06.2009)
Complete the following at your own pace:
1:00 Plank (prone)
20 x Knees-2-elbows
:30 Plank (prone)
10 x Knees-2-elbows

CrossFit Endurance WOD (10.06.2009)
Swim, Bike, Run, or Row (C2)
9 Minute All Out Effort

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