''The Self Fulfilling Prophecy" (11.18.2009)

PK, it was a blast having you train with us over the last few months, we can't wait to see you excel on your journey towards NSW.

Warm-up Drills (11.18.2009)
800m Run
9 Fundamentals x 12 reps each
Samson Stretch

''The Self Fulfilling Prophecy" (11.18.2009)
3 Rounds for time of:
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps

Post time and number of jumps to comments.

Skill Development (11.18.2009)
50 x GHD Sit-ups

CrossFit Endurance WOD (11.18.2009)
Swim, Bike, Run,or Row (C2)
6 Rounds of
(:90 seconds max distance x :90 seconds rest)

Post distances to comments.