''Heavy Deadlift Triples'' (09.27.2010)

Warm-up Drills (09.27.2010)
Run 400m
3 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Heavy Deadlift Triples'' (09.27.2010)
Work up to a heavy Deadlift triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used.
Warm-ups sets should be 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Charles Fran-son'' (09.27.2010)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.27.2010)
Swim, Bike, Run, or Row (C2)
5:00 x 2:00 rest
5:00 x 2:00 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest

Hold maximal distance possible on each of the set intervals.

Post distances to comments.