''Back Squat 5-5-5'' (10.04.2010)

Warm-up Drills (10.04.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Back Squat 5-5-5'' (10.04.2010)
Work up to a heavy 5 rep set of low bar Back Squats, working to develop technique before focusing on loads lifted.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Channel Crossings'' (10.04.2010)
For time
Row 500m
21 x Pull-ups
21 x Handstand Push-ups
15 x Pull-ups
15 x Handstand Push-ups
9 x Pull-ups
9 x Handstand Push-ups
Row 500m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.04.2010)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.