Warmup
3rnds of:
10 Pull-ups
10 Back Ext
10 1pood KB swings
10 Double Unders
Samson Stretch

WOD
“Mr. Joshua”
Five rounds for time of:
Run 400 Meters
30 GHD Sit-ups
250lb Deadlift, 15reps
***sub 3 ab mat for every GHD, so 90 abmat per round***

Finish
Overhead Squat 3×5…Use light weight and perfect form

CrossFit Endurance(081009)
3+Hours after CrossFit WOD
Choose One of the following sports:
Swim, Bike, Run, C2
All out efforts
1min on, 1min off, 1min on, 50sec off, 1min on, 40 sec off, 1min on, 30sec off, 1min on 20se off, 1min on, 10 sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.