''Helvetica'' (08.09.2010)

‎"There will be a day when you cannot do this. Today is not that day."

Warm-up Drills (08.09.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
12 x KB Swings (16kg)
2 Rounds of
''Burgener Drill'' (PVC)
Shoulder Dislocates (PVC)
Inchworms

''Helvetica'' (08.09.2010)
Complete for time
800m Run
50 x KB Swings (32/24kg)
30 x Tire Flips
10 x Tire Bounds

Notes: Tire bounds are a continuous double-jump into the center of the tire and over the far side.

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Skill Development (08.09.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit
:30 x Ring Support
15 x Toes-2-Bar

CrossFit Endurance WOD (08.09.2010)
''Tempo 85-95%''
Swim: 1000m/y total: 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

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