''Bennett'' (12.29.2009)

Warm-up Drills (12.29.2009)

Row 2ooom

Samson St retch

Hip/Shoulder Mobility Drills

''Bennett'' (12.29.2009)

Complete 10 Rounds of the following.

10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups

10 x KB Swings

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial. Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

CrossFit Endurance WOD (12.29.2009)
90% of Personal Record for your chosen distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post distances to comments.