''Heavy Back Squats 5-3-1'' (11.08.2010)

Warm-up Drills (11.08.2010)
Row 5 Minutes (Damper Setting 4-6)
''Burgener Drill''
2 Rounds of
10 x Burpees
10 x Med Ball Cleans
-Samson Stretch
-Cobra Stretch
-Shoulder Opening Drill (wall)
-Groiners

''Heavy Back Squats 5-3-1''(11.08.2010)
Work through the warm-up sets as prescribed by percentages before moving through progressively heavier loads of 5-3-1 reps. On your final set attempt a new single repetition maximum.

3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
5 x
3 x
1 x

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''Cindy'' (11.08.2010)
Complete as many rounds as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Feeling Frisky and you got 15+ Rounds on this benchmark WOD last time? Wear 20lb body armor. Manchester.

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Mobility WOD

CrossFit Endurance WOD (11.08.2010)
''5-30 Sec Intervals''
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off

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