Welcome Miki & Lee from Florida CrossFit, our special guest!!

Endurance:  Dynamic Drills

Warm Up:  500m row/200m run x2
followed by 30 squats/20 roller overs/30 OH squats

Strength:  Cleans

Working Capacity:  9 min on; 3 minute rest x 2 rounds

• Power Clean x3
• Push Up x6
• Knees to Elbows x9

Durability:

• 10 Wall Squats
• 10 WHEEL rollouts
• 10 Wheel pushup, pike, knees to chin

This entry was posted on Friday, October 23rd, 2009 at 2:31 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.