''Row, Hang Power Clean, Ring Dip AMRAP'' (10.01.2009)

Warm-up Drills (10.01.2009)
Run 400m
3 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Clean x 3

''Row, Hang Power Clean, Ring Dip AMRAP'' (10.01.2009)
Complete as many rounds as possible in 15:00 of
Row 300m
9 x Hang Power Cleans (115lbs)
12 x Ring Dips

Post rounds completed to comments.

Skill Development (10.01.2009)
Complete the following at your own pace. Use as many sets as needed.
18 x Hip and Back Extensions
1:00 x L-sit (paralettes)
18 x Hip and Back Extensions

CrossFit Endurance WOD (10.01.2009)
''Tempo 85%-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.