''Lunge, HSPU, K2E Met.Con." (10.30.2009)

Warm-up Drills (10.30.2009)
2:00 x Single-Unders
12-9-6 reps each of
Overhead Squats (45lbs)
Sumo Deadlift High Pulls (45lbs)
''Rotator Scarecrow Drill''

''Lunge, HSPU, K2E Met.Con." (10.30.2009)
Complete the following for time:
100 ft Walking Lunges
18 x Handstand Push-ups
18 x Knees-2-Elbows
100 ft Walking Lunges
15 x Handstand Push-ups
15 x Knees-2-Elbows
100 ft Walking Lunges
12 x Handstand Push-ups
12 x Knees-2-Elbows
100 ft Walking Lunges
9 x Handstand Push-ups
9 x Knees-2-Elbows
100 ft Walking Lunges
6 x Handstand Push-ups
6 x Knees-2-Elbows

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Skill Development (10.30.2009)
35 x Hip and Back Extensions
Back Extension, Hip Extension, Hip-back Extension

CrossFit Endurance WOD (10.30.2009)
''Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute, or boots & utilities for drag
Bike: 2 mile hill climb, incline between 6-15%
Run: 1 mile hill climb, incline between 6-15%
C2: 2000m molasses row, Damper setting between 8-10

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