''Max Effort Deadlift Singles'' (11.02.2010)

Warm-up Drills (11.02.2010)
Row 4 minutes (Damper 4-6)
Dot Drill (for time)
2 Rounds of
''Burgener Drill''
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Max Effort Deadlift Singles'' (11.02.2010)
Warm-up according to the following percentages (use previous 1RM) before proceeding to find a new single repetition maximum Deadlift. Athletes get only three attempts to lift a new personal record. Successful attempts must move through the entire range of motion, beginning on the deck and moving through full extension before returning to the deck under control.

Deadlift Progressions:
3 x 50% (warm-up)
2 x 60% (warm-up)
2 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
1 x Attempt 1
1 x Attempt 2
1 x Attempt 3

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''Picking Scabs'' (11.02.2010)
Complete for time
21 x Double-unders
21 x Wallball (20/14lbs)
21 x KB Swings (32/24kg)
21 x Double-unders
18 x Wallball (20/14lbs)
18 x KB Swings (32/24kg)
21 x Double-unders
15 x Wallball (20/14lbs)
15 x KB Swings (32/24kg)
21 x Double-unders
12 x Wallball (20/14lbs)
12 x KB Swings (32/24kg)
21 x Double-unders
9 x Wallball (20/14lbs)
9 x KB Swings (32/24kg)
21 x Double-unders
6 x Wallball (20/14lbs)
6 x KB Swings (32/24kg)

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Mobility WOD

CrossFit Endurance WOD (11.02.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
3 minutes on x 3 minutes Rest

Notes: Swim and Run hold best pace possible for each interval, Bike and Row hold highest wattage possible.

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