''The Barbell Humbler'' (06.30.2010)

Warm-up Drills (06.30.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
Samson Stretch
ITB Stretch
Lateral Lunges

''The Barbell Humbler'' (06.30.2010)
Complete as many rounds as possible 20 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

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Skill Development (06.30.2010)
Max Time x Ring Support
35 x Knees-2-Elbows
Accumulate the time scored above in as few rounds as possible

Notes: Knees-2-Elbows are without any kip and a :01 second hold at the top and bottom of each rep. Keep it slow and controlled, using as many sets as needed to complete the workload.

CrossFit Endurance WOD (06.30.2010)
''Time Trial: Uphill and Encumbered''
Swim: 500m: Add a t-shirt, parachute or boots & utes for drag.
Bike: 2 mile Hill Climb: Remain in the saddle, push as big of a gear as possible. Cadence to not drop below 60 RPM, incline between 6-12%.
Run: 1 mile Hill Climb: Add 10-20lb weighted vest, incline between 6-12%,
C2: 1500m: Damper setting between 8-10

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