''Waterborne Helen'' (02.04.2010)

Warm-up Drills (02.04.2010)
Run 800m
15 x Goodmornings (45lbs)
15 x Back Squats (45lbs)
15 x Push Press (45lbs)
15 x Bent Over Rows (45lbs)
Hip Mobility Complex

Notes: The barbell is in a low back squat position across the shoulders for goodmornings. Bent over rows are executed with an underhand grip on the barbell, torso parallel to the deck.

''Waterborne Helen'' (02.04.2010)
Complete 3 Rounds for time of
21 x KB Swings (24/16kg)
12 x Chest-2-Bar Pull-ups
500m Row

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Skill Development (02.04.2010)
3 Rounds at your own pace of
Handstand Push-ups x 5
Handstand Hold x :20
GHD Sit-ups x 25

Notes: Scale as needed in order to ensure complete, full range of motion handstand push-ups.

CrossFit Endurance WOD (02.04.2010)
5 x Big Interval Repeats
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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