3 December 2013 – “Running??? No!!!!!!”

 Warm-up:  Row 5oo m, Line Drills, 30 Air Squats, 40 Jumping Jacks

Conditioning Partner WOD: 

Note:  1 Rests, 1 Runs:

Sprint to Audley

Sprint to Branard

Sprint to Sul Ross

Sprint to W. Alabama

Sprint to Sul Ross

Sprint to Branard

Sprint to Audley


WOD:  AMRAP 15 Minutes:

6 Plate Clean and Jerk (55-45/35-25)

7 Overhead Lunges with Plate

8 Alternating Plate Push-ups (RX is full depth, off knees push-ups)

9 Sit-ups

Cool Down:

Row 1000 Meters

100 Double Unders for time or work on Skill Work


5:30 pm CrossFit Endurance Class

400 meter jog, stretch, water


800 meter sprint, 3 minute rest

400 meter sprint X2, 3 minute rest

200 meter sprint X4, 2 minute rest

100 meter sprint X2, rest as needed