''Heavy Push Press % Triples'' (11.09.2010)

Warm-up Drills (11.09.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Lateral Lunges
-ITB Stretch
-Scorpions
-Cobra Stretch

''Heavy Push Press % Triples'' (11.09.2010)
Work through the following percentage based warm-up and work sets using previous single repetition maximum data to determine loads.
3 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70% (warm-up)
3 x 80%
3 x 85%
3 x 90%

Notes: Reference dates are Push Jerk/Split Jerk 1RM's (10.07.2010) or Push Press 3RM's (10.21.2010).

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''Jackie'' (11.09.2010)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

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Mobility WOD

CrossFit Endurance WOD (11.09.2010)
''Tabata Intervals''
8 Rounds of (:20 work x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at :00-:30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10 holding maximum wattage.

Post distances to comments.