''Nicole'' (08.19.2010)

Warm-up Drills (08.19.2010)
Run 800m
2 Rounds of
7 x Ring Row
7 x Hollow Rocks
7 x Push-ups
7 x Box Jumps (20'')
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nicole'' (08.19.2010)
Complete as many rounds as possible in 20:00 of
400m Run
Pull-ups x Max Reps

Post rounds completed and reps per round to comments.

Skill Development (08.19.2010)

For time

200 x Double-unders

Post times to comments.

CrossFit Endurance WOD (08.19.2010)
''Tempo 85%/RPE16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:8min, LC:20min, U:45min

Post distances to comments.