Warmup
3 rounds of:
15 Kettlebell Swings, 1 Poo
15 Box Jumps, 20″
15 Back Extensions

WOD
Squat 5-5-5
Then…
“Death by Tabata”
Complete 20seconds on 10seconds off of:
Deadift, 185lbs(155lbs)
Burpees
Continue for a total of 8 sets.  (1set=20sec Deadlift, 10sec rest, 20sec Burpee, 10sec rest).  Workout should take 8mins.

Finish
Wide leg Squat 3X10
***Assume a stance with a width similar to sumo.  All elements of a proper squat are the same except the width of your stance.

CrossFit Endurance(072609)
CrossFit Rest Day
Choose ONE of the following Sports:
Swim, bike, run, c2:
9 minute all out effort