''Deadlifts 5-5-5+ and Karen'' (12.27.2010)

Warm-up Drills (12.27.2010)
Row 4 Minutes
''Burgener Drill'' (2rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Abmat Sit-ups
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Deadlifts 5-5-5+'' (12.27.2010)
Work through the following sets of Deadlifts 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%

Notes: 1-Rep Maximum/Percentage Calculator

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''Karen'' (12.27.2010)
Complete for time
150 x Wallball (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (12.27.2010)
Swim, Bike, Run, or Row (C2)
20 Rounds (:10 seconds on x :05 seconds off)
These are all out efforts! Incline and terrain are your choice.

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