The will to win is nothing without the will to prepare.
Dalton

The beauty of teamwork!

WOD…

For Time:

21-18-15-12-9-6-3
Thrusters
Ab Mat Sit-ups (butterfly or elbows to knees)
Back/Hip Extensions (or sub = Supermans)

Post time and weight to comments.
Compare Oct. 9, 2009

Supermans are when you lay on the ground on your stomach, raise your feet/knees off the ground and your arms off the ground, hold for 1-1000, then repeat.

Endurance Workout…

TABATA

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8