"Row, Smashed, Row" (11.05.2009)

Warm-up Drills (11.05.2009)
400m Run
2 Rounds of
12 x KB Swings (16kg)
12 x Abmat Sit-ups
12 x Kipping/Hollow Swing

"Row, Smashed, Row" (11.05.2009)
Complete the following for time:
600m Row
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95lbs)
Burpees
600m Row

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Skill Development (11.05.2009)
Attempt to complete the workload in one set without coming off the rings. The dips are strict and controlled.
:30 Support
8 x Ring Dips
:15 Support
4 x Ring Dips

CrossFit Endurance Rest Day (11.05.2009)