'''M.E. Overhead Squats 3-3-1-1-1 and Nasty Girls'' (12.17.2010)

John M. demonstrating awe inspiring coordination and stamina (2 of our 10 physiological aspects of fitness) as he refuses to stop during his warm-up speed rope drills. His pants, unfortunately, called it quits early.

Warm-up Drills (12.17.2010)
Row 500m
''Burgener Drill'' (2 Rnds/PVC)
5 x Deadhang Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Abmat Sit-ups
*Overhead Squat Warm-up Sets/Reps
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch
-Groiners

''M.E. Overhead Squats 3-3-1-1-1'' (12.17.2010)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

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''Nasty Girls'' (12.17.2010)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

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Mobility WOD

CrossFit Endurance WOD (12.17.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

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