''Angie'' (02.11.2010)

Warm-up Drills (02.11.2010)
Row 1000m
Rest 1:00
Row 500m for time (Damper at personal preference)
Record Power Ratio for 500m Time Trial
Hip Mobility Complex

''Angie'' (02.11.2010)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Abmat Sit-ups
100 x Air Squats

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Skill Development (02.11.2010)
Rest and Recover...

CrossFit Endurance WOD (02.11.2010)
Tempo 85-95%
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 1 min, then 95% for second 1500m

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