''Diane'' (10.13.2009)

Warm-up Drills (10.13.2009)
Row 1000m
12-9-6 reps each of
Push-ups
Box Jumps (20'')

''Diane'' (10.13.2009)
For time complete 21-15-9 reps of:
Deadlift (225lbs)
Handstand Push-ups

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Skill Development (10.13.2009)
15 x Muscle-Ups (from full extension)
or
21 x Pull-ups
21 x Ring Dips (biceps to rings)

CrossFit Endurance WOD (10.13.2009)
Swim, Bike, Run, or Row (C2)
4 min on x 3 min rest
2 min on x :30 sec rest
1 min on x 3 min rest
2 min on x :30 sec rest
4 min on x Done!

Cover as much distance as possible in each of the prescribed time intervals.

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