''Row, Burp, Run'' (06.07.2010)

Warm-up Drills (06.07.2010)
Run 800m
9 Fundamentals x 5 reps each (PVC)
Samson Stretch

''Row, Burp, Run'' (06.07.2010)
Three rounds for time of
Row 500m
21 x Burpees
Run 400m

Post times to comments.

Skill Development (06.07.2010)
3 Rounds at your own pace of
15 x Snatch Balance (45lbs)
15 x Overhead Squat (45lbs)
30 x Abmat Sit-ups

CrossFit Endurance WOD (06.07.2010)

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.