''Heavy Push Press'' (05.11.2010)

Warm-up Drills (05.11.2010)
Row 750m
2 Rounds of
9 x Burpees
9 x Air Squats
9 x Deadhang Pull-ups
9 x Knees-2-Elbows
Shoulder Opening Drill
Lateral Samson Stretch

''Heavy Push Press'' (05.11.2010)
With a 10 minute running clock work up to a heavy 3 rep maximum on the Push Press. Use no more than five working sets, resting as needed between efforts.

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Skill Development (05.11.2010)
Complete 3 Rounds for time of
30 x Burpee Pick-ups (25lbs)
30 x Abmat Sit-ups

Notes: Burpee Pick-ups are simply a burpee executed over a 25lb bumper plate which is then hoisted overhead instead of the jumping-clap finisher.

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CrossFit Endurance WOD (05.11.2010)

''Tempo 85-90%''
Swim: SC & LC:300m, U:800m
Bike: SC:10mile, LC:12mile, U:18mile
Run: SC:5k, LC:8k, U:15k
C2: 5k

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