''Hump Day'' (02.24.2010)

Warm-up Drills (02.24.2010)
Row 500m
2 Rounds of 10 reps each
Air Squats
Push-ups
KB Swings (16kg)

''Hump Day'' (02.24.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Pull-ups
50 x Push Press (65/45lbs)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Back Extensions
50 x Abmat Sit-ups
50 x Wall Ball Shots (20/14lbs)
50 x Sumo Deadlift High-Pull (65/45lbs)
50 x Burpees

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CrossFit Endurance WOD (02.24.2010)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest exactly the time it takes you to do each work interval per set.
Example: If it takes 35 seconds to run 200m you would rest 35 seconds before proceeding.

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