''Last Stand'' (03.05.2010)

Warm-up Drills (03.05.2010)
Row 500m
15 x Overhead Squats (45lbs)
15 x Hang Power Snatch (45lbs)
Hip Mobility Complex

''Last Stand'' (03.05.2010)
Complete the following for time
400 m Run
21 x Ring Dips
21 x Double Unders
21 x Pull-ups
400 m Run
15 x Ring Dips
15 x Double Unders
15 x Pull-ups
400 m Run
9 x Ring Dips
9 x Double Unders
9 x Pull-ups

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Skill Development (03.05.2010)
5 Rounds at your own pace of
15 x Abmat Sit-ups
15 x Hip and Back Extensions

CrossFit Endurance WOD (03.05.2010)
''80/90% Splits''
80% for the first half, 90% for the last half.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

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