“Often people attempt to live their lives backwards: they try to have more things, or more money, in order to do more of what they want so
they will be happier. The way it actually works is the reverse. You must first be who you really are, then, do what you need to do, in order to have what you want.”

- Margaret Young

This is a great introduction to bioenergetics: http://predator.pnb.uconn.edu/beta/virtualtemp/muscle/exercise-folder/muscle.html. A subject of vast importance to your fitness made simple in the October issue of CrossFit Journal (http://www.crossfit.com/subscribe/subscribe.html).

The idea here is to match the numbers of the second half with the number of the first half.
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.

Row 1K

Pull-up (max set)

Dumbell Thruster* (21 reps)


Dumbell Thruster (21 reps)

Pull-up (max set)

Row 1K

*Dumbell Thruster is from a full squat to a push press overhead.

 

Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.
Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.

Notes:

1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.


In any manner, for time, perform:
75 Pull-ups & 75 Dips


REST