''Bookends'' (04.07.2010)

Warm-up Drills (04.07.2010)
800m Run
2 Rounds of
9 x Deadhang Pull-ups
9 x True Push-ups
9 x Box Jumps
15 x Abmat Sit-ups
Shoulder Opening Drill (Wall)

''Bookends'' (04.07.2010)
Complete the following for time
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
KB Swings (24/16kg)
Knees-2-Elbows
Row 500m

Notes: Each 500m Row is only done at the beginning/end of the K2E-KB Swings Couplet.

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Skill Development (04.07.2010)
4 Rounds at your own pace of
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant Leg)
:20 x Ring Support
:10 x L-sit

CrossFit Endurance WOD (04.07.2010)
''120:60''
Swim, Bike, Run or Row (C2)
6 Rounds of
:120 seconds max effort x :60 seconds rest

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