''Tabata Thrash-Up I.'' (01.07.2010)

Warm-up Drills (01.07.2010)

50 x Single-unders (moderate pace)

15 x Overhead Squats (45lbs)

35 x Single-unders (as quick as possible)

15 x Sumo Deadlift High-Pulls

20x Double-unders

''Tabata Thrash-Up I.'' (01.07.2010)

Alternate between the following two movements for

16 intervals of

(:20 max reps x :10 rest)

Box Jumps (20'')

Double-Unders

Each rep is one point.

Post total points after all 16 intervals to comments.

Skill Development (01.07.2010)

Complete 30-20-10 reps each of

GHD Sit-ups

Stiff-Leg Deadlift (45lbs)

Rest as needed to complete each set unbroken.

GHD range of motion is determined by current experience level with the movement.

CrossFit Endurance WOD (01.07.2010)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.