''Run, Wallball, SDHP Met.Con.'' (01.15.2010)

Warm-up Drills (01.15.2010)
500m Row (Damper 7)
9 Fundamentals x 5 reps each
500m Row (Damper 1)

Notes: Record power ratio for both 500m Row intervals.

''Run, Wallball, SDHP Met.Con.'' (01.15.2010)
Complete 3 Rounds for time of
400m Run
21 x Wallball (20lbs)
12 x Sumo Deadlift High-Pull (95lbs)

Post times to comments.

Skill Development (01.15.2010)
2 Rounds at your own pace of
1:00 x Cumulative Ring Support
21 x Hip and Back Extensions

CrossFit Endurance WOD (01.15.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 max distance x 3:00 Rest)

Post distances to comments.