TD33 111101

Strength:
Rest
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WOD:
3 Rounds
15 front squat (95)
15 pull-ups
15 power cleans (95)
15 GHD Sit-ups
15 Hang squat clean (95)
15 Back extensions, with 25 pounds
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Endurance:
Sprint:
100m, 100m, 100m
60 sec rest
100m, 200m, 100m
60 sec rest
200m, 100m, 200m
60 sec rest
200m, 200m, 200m
60 sec rest
200m, 100m, 200m
60 sec rest
100m, 200m, 100m
60 sec rest
100m, 100m, 100m

After each sprint, decelerate to a complete stop, turn around, walk back to the line, and start your next interval.
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Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence