''Faith'' (10.28.2010)

Congratulations to Rick and his family on their new born little daughter, Faith.

Enjoy the WOD today in her name.

Warm-up Drills (10.28.2010)
Row 750m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Inch Worms
-Scorpion Stretch

''Heavy Back Squats 5-5-5'' (10.28.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Back Squats 5-5-5

Work through three progressively heavier sets of Back Squats for 5 reps each, attempting a personal rep record if possible.

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''Faith'' (10.28.2010)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Mobility WOD

CrossFit Endurance WOD (10.28.2010)
''3 x Distance Intervals''
Swim: 3 x 350y/m, 2 min Recoveries
Bike: 3 x 5km, 2 min Recoveries
Run: 3 x 1km, 2 min Recoveries
C2: 2 x 1200m, 2 min Recoveries

Notes: Hold the best pace possible over each distance interval.

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