''Max Effort Deadlift Singles'' (10.19.2009)

"We do not rise to the level of our expectations.
We fall to the level of our training."
--Bushido:
The Way of the Warrior

Warm-up Drills (10.19.2009)
2:00 x Single-unders
18 x Hang Squat Cleans (45lbs)
1:00 x Double-unders
18 x Push Jerk (45lbs)

''Max Effort Deadlift Singles'' (10.19.2009)
1-1-1-1-1-1-1

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Skill Development (10.19.2009)
Complete 4 rounds of the following, working towards max reps every work interval.

:30 x HSPU's
:20 x Rest
:30 x Abmat Sit-ups

:20 x Rest

Repeat

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CrossFit Endurance WOD (10.19.2009)
Swim, Bike, Run, or Row (C2)
3 rounds total with 2:00 recoveries between.

All sets are maximal effort
:30 x :30 rest
:30 x :25 rest
:30 x :20 rest
:30 x :15 rest
:30 x :10 rest
:30 x :05 rest
:30 x Done...

2:00 Recovery

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