Warmup
3 rounds of:
10 Pull-ups
10 Back Extensions
10 1Pood KB Swings
10 Double Unders(50single)
Samson Stretch

WOD
For Time:
135lb Squat Clean, 10reps
50 GHD Sit-ups
135lb Squat Clean, 8reps
40 GHD Sit-ups
135lb Squat Clean, 6reps
30 GHD Sit-ups
135lb Squat Clean, 4reps
20 GHD Sit-ups
135lb Squat Clean, 2reps
10 GHD Sit-ups

***If you are not comfortable with the GHD Sit-ups, sub AB-Mat X2.

Finish
3 rounds with 45lb bar of:
5 Shoulder Press
10 Push Press
15 Push Jerk
***Only set the bar done inbetween rounds.

CrossFit Endurance(071409)
CrossFit Daily WOD: REST DAY
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20miles total: at 85% for the first 10miles then pick it up to 95% for the last 10miles.
Run: 10K total: run 5K at 85% then pick it up to 95% for the last 5K.
C2: 3000m: row 1500m at 85%, recover for 1min, then row 1500m at 95%.