''Bennett'' (01.10.2012)

Warm-up Drills (01.10.2012)
Run 800m
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Bennett'' (01.10.2012)
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Skill Development (01.10.2012)
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (01.10.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)

Hold maximal distance possible.