''Run, Thruster, Swing Met.Con.'' (02.12.2010)

Warm-up Drills (02.12.2010)
Row 750m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill

''Run, Thruster, Swing Met.Con.'' (02.12.2010)
Complete 3 Rounds for time of
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (24/16kg)

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Skill Development (02.12.2010)
5 x Dead-hang Muscle-ups
or
7 x Muscle-ups
or
15 x False Grip Ring Pull-ups (Dead-hang w/ rings to chest)
15 x Ring Dips (Strict w/ full ROM)

CrossFit Endurance WOD (02.12.2010)
Swim, Bike Run, or Row (C2)
1 min on x 60 sec off,
1 min on x 50 sec off,
1 min on x 40 sec off,
1 min on x 30 sec off,
1 min on x 20 sec off,
1 min on x 10 sec off,
... Go back up the ladder, finishing with
1 min on x 50 sec off,
1 min on x Done!

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