''Overhead Squats 5-5-5+ and Viking Helen'' (12.23.2010)

Warm-up Drills (12.23.2010)
Speed Rope Drills x 3:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Hip Mobility Complex
-Scorpion Stretch
-Sumo Squats
-Shoulder Dislocates

''Overhead Squats 5-5-5+'' (12.23.2010)
Work through the following sets of Overhead Squats 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

Post loads/reps to comments.

''Viking Helen'' (12.23.2010)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups (30/20lbs)
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups (30/20lbs)
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups (30/20lbs)

Notes: Wear body armor if you're feeling frisky... Unbroken Challenge.

Mobility WOD

CrossFit Endurance WOD (12.23.2010)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.