''800m Repeats'' (04.28.2010)

Warm-up Drills (04.28.2010)
Row 500m
Shoulder Dislocates (PVC)
10 x Lateral Lunges (alt. legs)
10 x Box Jumps (20'')
10 x Stiff Legged Deadlift (45lbs)

''800m Repeats''(04.28.2010)

4 Rounds, each for time of
800m Run x 2:00 Rest

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''Randy'' (04.28.2010)
Complete the following for time
75 x Power Snatch (75lbs)

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CrossFit Endurance WOD (04.28.2010)
''Intervals +''
Swim: 2 x 25m/y (:30 sec recovery, :01 sec deviation limit), 2 x 50m/y (:30 sec recovery, :02 sec deviation limit), 2 x 100m/y (:45 sec recovery, :04 sec deviation limit), 2 x 200m/y (:60 sec recovery, :06 deviation limit)
Bike: 4 x 5k (2 minute recovery, :10 sec deviation limit)
Run: 2 x 800m (2 minute recovery, :03 deviation limit), 2 x 1k (2 minute recovery, :05 deviation limit)
C2: 2 x 1k (2 minute recovery, :03 deviation limit), 2 x 1200m (2 minute recovery, :05 deviation limit)

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