''Fran'' (04.26.2010)

Warm-up Drills (04.26.2010)
400m Run
12-9-6 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (04.26.2010)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

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Skill Development (04.26.2010)
4 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
:30 x Handstand Hold

Notes: Use the time spent in your handstand position to work on the next stage in advancing this skill. Modified Wall to Wall, Wall to Freestanding, or Freestanding to Walking.

CrossFit Endurance WOD (04.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

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