''Row, Thrash, Run'' (04.01.2010)

Warm-up Drills (04.01.2010)
800m Run
2 Rounds of
10 x KB Swings (16kg)
10 x Box Jumps (20'')
10 x Jumping Pull-ups
Shoulder Dislocates

''Row, Thrash, Run'' (04.01.2010)
Complete 4 Rounds for time of
500m Row
9 x Pull-ups
12 x Push-ups
15 x Air Squats
400m Run

Skill Development (04.01.2010)
Rest for tomorrow... No, this is not an April Fools Joke.

CrossFit Endurance WOD (04.01.2010)
''8 x Sprints''
Swim: 8 x 50m/y, hold times within 2-3 sec. Rest 90 sec between Intervals
Bike: 8 x 1/4mile, hold times within 2-3 sec. Rest 90 sec between Intervals
Run: 8 x 200m, hold times within 2-3 sec. Rest 90 sec between Intervals
C2: 8 x 250m, hold times within 2-3 sec. Rest 90 sec between Intervals

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