Warmup
3rnds of:
Row 500meters
Samson Stretch

WOD
3 Rounds for time of:
21 Knees to elbows
1.5 Pood KB Swing, 21reps
21 Push-ups
15 Foot Rope climb, 3 ascents
20″ Box Jump, 21reps
21 Back Extensions
Walking Lunge, 150ft or 50 steps(25each foot)

Finish
3 sets of 5 Squat Snatches with light weight

CrossFit Endurance(081109)
CrossFit Rest Day
Choose one of the following sport:
swim, bike, run, c2
9min all out effort