"Kelly" (11.03.2009)

Warm-up Drills (11.03.2009)
Row 500m
9 Fundamentals x 10 reps each
Hip Mobility Complex

"Kelly" (11.03.2009)
Complete five rounds for time of:
Run 400m
30 x Box jump (24'')
30 x Wallball (20lbs)

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Skill Development (11.03.2009)
2 Rounds at your own pace of:
7 x Deadhang Pull-ups
:21 x L-sit/V-sit

CrossFit Endurance WOD (11.03.2009)
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 8C5% first 1500m recover 1min, then 95% for second 1500m

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