''Repeat Offender'' (06.02.2010)

Warm-up Drills (06.02.2010)
Row 500m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Dislocates

Inch Worms

''Repeat Offender'' (06.02.2010)
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

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Skill Development (06.02.2010)
Complete 2 Round of
:30 x Handstand Hold
20 x Pistols (10L/10R)
10 x SOTS Press (45lbs)

CrossFit Endurance WOD (06.02.2010)
''Time Trial''
Complete the prescribed distance as fast as possible. This is an all out maximal effort.
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k

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