''M.E. Front Squat and Maddie'' (01.17.2011)

Warm-up Drills (01.17.2011)
Row 4 Minutes
''Burgener Drill'' (2Rnds/PVC)
6 x L-sit Pull-ups
9 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Front Squat 1-1-1-1-1'' (01.17.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

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''Maddie'' (01.17.2011)
3 Rounds for time of
Row 500m
7 x Overhead Squat (135/95lbs)
20 x DB Step-Ups (alt.legs)
20 x Ring Push-ups

Notes: When executing DB Step-Ups hold a pair of dumbbells and step up onto a 20-24 inch tall plyo-box, alternating legs for each rep. Stand with hips and legs fully extended when reaching the top of each Step-Up repetition.

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Mobility WOD

CrossFit Endurance WOD (01.17.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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