''Ring Dip, Pull-up Met.Con.'' (11.30.2009)

Warm-up Drills (11.30.2009)
Row 500m
2 Rounds of
12 x Burpees
12 x Medicine Ball Cleans (20lbs)

''Ring Dip, Pull-up Met.Con.'' (11.30.2009)
Complete 10 Rounds for time of
10 x Ring Dips
10 x Pull-ups

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Skill Development (11.30.2009)
3 Rounds for time of
21 x GHD Sit-ups
21 x Back Extensions

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CrossFit Endurance WOD (11.30.2009)
Swim, Bike, Run, or Row (C2)
4 Rounds of 5:00 x 3:00 rest
Hold maximal distance possible on each of the 5 min rounds.

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