''Heavy Push Press 3-3-1-1-1'' (09.13.2010)

Warm-up Drills (09.13.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

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''A House of Cards'' (09.13.2010)
Complete for time
12 x Overhead Squats (135/95lbs)
21 x GHD Sit-ups
10 x Overhead Squats (135/95lbs)
18 x GHD Sit-ups
8 x Overhead Squats (135/95lbs)
15 x GHD Sit-ups
6 x Overhead Squats (135/95lbs)
12 x GHD Sit-ups
4 x Overhead Squats (135/95lbs)
9 x GHD Sit-ups
2 x Overhead Squats (135/95lbs)
6 x GHD Sit-ups

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CrossFit Endurance WOD (09.13.2010)

''Time Ladder''

Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done.

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