''Row, Push Press Met.Con.'' (10.15.2009)

Warm-up Drills (10.15.2009)
Run 400m
21 x Wallball Shots (20lbs)
21 x Knees-2-Elbows
Samson Stretch

''Row, Push Press Met.Con.'' (10.15.2009)
Complete the following for time:
Row 500m
21 x Push Press (95lbs)
Row 500m
18 x Push Press (95lbs)
Row 500m
15 x Push Press (95lbs)
Row 500m
12 x Push Press (95lbs)

Post times to comments.

Skill Development (10.15.2009)
10 x One-Legged Squats, Right Leg
10 x One-Legged Squats, Left Leg
Use as many sets as necessary, taking rest as needed.
Technique is paramount.

CrossFit Endurance WOD (10.15.2009)
Complete the distance prescribed for your sport in as few rounds as possible of :20 sprint x :10 stop/rest.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Post rounds completed to comments.