''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)

Warm-up Drills (01.08.2010)
1000m Row (Holding Bodyweight x 1.5+ watts)
9 Fundamentals x 5 reps each (45lbs/20lbs)
Hip Mobility Complex

''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)
Complete the following for time:
100 ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100 ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100 ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100 ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100 ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100 ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

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Skill Development (01.08.2010)
30 x Hang Squat Snatch (45lbs)

CrossFit Endurance WOD (01.08.2010)
''Tempo 85-90%''
Swim: 1000m/y total, at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total, at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total, at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total, at 85% first 1500m recover 1min, then 95% for second 1500m

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