''Blue Monday'' (01.25.2010)

Warm-up Drills (01.25.2010)
Row 1000m
2 Rounds of
10 x Dead-hang Pull-ups
10 x Push-ups
10 x GHD Sit-ups
10 x Air Squats
20 x Double-Unders
or
80 x Single-Unders

''Blue Monday'' (01.25.2010)
Complete as many reps as possible for each time/movement interval:
2:00 x Double-Unders
2:00 x Wallball (20lbs)
1:30 x Double-Unders
1:30 x Wallball (20lbs)
1:00 x Double-Unders
1:00 x Wallball (20lbs)
:30 x Double-Unders
:30 x Wallball (20lbs)

Post total points to comments.

Skill Development (01.25.2010)
5 Rounds of
:10 x Ring L-sit
3 x Ring Dips
:10 x Ring Support

CrossFit Endurance WOD (01.25.2010)
8 Rounds of (:20 max effort x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Your Worst Damper Setting.

Post distances to comments.