"Max Effort Back Squat Triples" (11.12.2009)

Warm-up Drills (11.12.2009)
800m Run
2 Rounds of
15 x Kettlebell Swings
15 x Abmat Sit-ups
15 x Burpee Jumping Pull-ups

"Max Effort Back Squat Triples" (11.12.2009)
Back Squat 3-3-3-3-3

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Skill Development (11.12.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

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CrossFit Endurance WOD (11.12.2009)
Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in each of the specified time intervals.
6 min x 3 min rest
4 min x 2 min rest
1 min x 30 sec rest
30 sec x 15 sec rest
15 sec x Done.

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