"Nancy" (11.10.2009)

Warm-up Drills (11.10.2009)
50 x Double-Unders
9 Fundamentals x 10 reps each
35 x Double-Unders
Samson Stretch

"Nancy" (11.10.2009)
5 Rounds for time of:
400m Run
15 x Overhead Squat (95lbs)

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Skill Development (11.10.2009)
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 Snatch x 3

CrossFit Endurance WOD (11.10.2009)
5 x Intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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