''Back Squats 5-3-1+ and Shoot 'Em Up'' (12.07.2010)

Bai Chen!
We'll see you in three months, dude, keep killing it over there in the People's Republic of China.
Congratulations to our fourth On-Ramp class for making it through alive... Now you've earned the right to begin bathing in the fires of CFNH's daily WODs. Get some.

Warm-up Drills (12.07.2010)
Run 800m
''Burgener Drill'' (3 Rnds/PVC/45lbs)
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Groiners

''Back Squats 5-3-1+'' (12.07.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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''Shoot 'Em Up'' (12.07.2010)
3 Rounds for time of
21 x Wallball Shots
12 x Power Snatch (65%1RM)
9 x Pull-ups
350m Row

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Mobility WOD

CrossFit Endurance WOD (12.07.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
Cover the maximum distance possible in the time allotted.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.