''Bench Press 5-5-5+ and Cruller'' (12.22.2010)

Warm-up Drills (12.22.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12 x KB Swings (24/16kg)
12 x Pistols (alt.legs)
12 x Toes-2-Bar (strict)
12 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms

''Bench Press 5-5-5+'' (12.22.2010)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition 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 65%
5 x 75%
5+ x 85%

Post loads to comments.

''Cruller'' (12.22.2010)
Complete the following for time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.22.2010)
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!