Warmup
3 rounds of:
400meter run
1min rest

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Finish
Plank Walks 3X10
***Plank Walk is done by starting in a “Push-up position”.  With your back and legs straight, walk out using your hands until your lower back begins to drop down.  Then walk your legs forward, back into a “push-up position”.

CrossFit Endurance(072309)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim:20X25m/y all out sprints from mid pool start and finish…NO WALL STARTS.  1 min recoveries.  NO PENALTIES.
Bike:8X1K all out sprints with 2 min recoveries.  NO PENALTIES.
Run:10X100m all out sprints with 90sec recoveries.  NO PENALTIES.
C2:10X125m all out sprints with 1min recoveries.  NO PENALTIES.