''Run, Thruster, K2E Met.Con.'' (11.23.2009)

Warm-up Drills (11.23.2009)
Row 2000m
Build up to holding 500m splits at 1:50 or faster.
Samson Stretch
Hip Mobility Complex

''Run, Thruster, K2E Met.Con.'' (11.23.2009)
Complete 3 Rounds for time of:
400m Run
21 x Thrusters (95lbs)
21 x Knees-2-Elbows

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Skill Development (11.23.2009)
3 Rounds at your own pace of
9 x Handstand Push-ups
9 x Deadhang Pull-ups

CrossFit Endurance WOD (11.23.2009)
Swim, Bike, Run, or Row (C2)
9 minutes at maximal effort for total distance.

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