''3km Time Trial'' (04.08.2010)

Warm-up Drills (04.08.2010)
Row 500m (Damper Setting 1-3)
10 x Medicine Ball Cleans
10 x Lateral Lunges (alternate legs)
10 x Clapping Push-ups

''3km Time Trial'' (04.08.2010)
Run 3km for time.

Post times to comments.

''Tabata Two-Step (04.08.2010)
16 Rounds of Tabata Intervals for the following two movements
Jump Squats (65/45lbs)
Push Press (65/45lbs)

Notes: Complete 8 Rounds of Jump Squats and immediately transition into 8 Rounds of Push Press. Jump Squats are a jumping back squat with the weight securely held on the shoulders. Land with soft legs.

Post lowest score for each movement to comments.

CrossFit Endurance WOD (04.08.2010)
''6-4 x Intervals''
Swim: 2 x 50m Rest :60 seconds, 4 x 100m/y Rest :30 seconds, 3 x 200m/y Rest :60 seconds. :03 second Deviation Limit.
Bike: 2 x 1/4mile Rest :60 seconds, 4 x 2 miles Rest :120 seconds. :05 second Deviation Limit for both sets.
Run: 2 x 200m Rest :60 seconds, 6 x 400m Rest :120 seconds. :05 second Deviation Limit for both sets.
C2: 2 x 250m Rest :60 seconds, 6 x 500m Rest :120 seconds. :03 second Deviation Limit.

Post times to comments.