''Heavy Push Press'' (10.21.2010)

Warm-up Drills (10.19.2010)
Run 800m
9 Fundamentals x 7 reps each
Dot Drill (for time)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Cobra Stretch

''Heavy Push Press'' (10.21.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 5-5-3-3-3 with your last set being an attempt at a three repetition maximum.

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''Yehaf's AMRAP'' (10.21.2010)
Complete as many rounds as possible in 15:00 of
6 x Burpee Jumping Pull-ups
12 x Ring Rows
15 x Sumo Deadlift High-Pull (95/65lbs)

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Mobility WOD

CrossFit Endurance WOD (10.19.2010)
Swim, Bike, Run, or Row (C2)
8 Rounds of (2 min x 1 min Rest)

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