04.20.10

From 12.10.09: http://www.crossfitfortmyers.com/2009/12/121009.html

"Mother of Pearl!"

Run 800-Meters

*Rest

Run 400-Meters

*Rest

Run 200-Meters

*Rest

Run 400-Meters

*Rest

Run 800-Meters

*Rest the exact amount of time if takes you to run the interval. EX: you run 800-M in 3:00 min. rest exactly 3:00 min before running 400-M, etc, etc ...

*Record individual sprint times, compare to 12.10.09

*Sprints are Maximal Effort!!!

CFFB SWOD:

Deadlift 5-RM

CFFB DWOD:

AMRAP in 15 minutes of

10 Supine Ring Pullups

10 Push Ups

10 KBS @ 24-K