''Nasty Girls'' (03.29.2010)

Warm-up Drills (03.29.2010)
Row 500m
9 Fundamentals x 10 reps each (PVC)
Samson Stretch

''Nasty Girls'' (03.29.2010)
Complete 3 Rounds for time of
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans (135lbs)

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Skill Development (03.29.2010)
3 Rounds at your own pace of
21 x GHD Sit-ups
21 x Back Extensions

CrossFit Endurance WOD (03.29.2010)
''Tempo 85-90% RPE 16-18''
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 then 95% for second 1500m

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