''Back Squat 5-5-5+ and Anvil'' (02.23.2011)

Warm-up Drills (02.23.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squat 5-5-5+'' (02.23.2011)
Work through the following sets of Back 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

''Anvil'' (02.23.2011)
Complete for time
50 x Double-unders
Dumbbell Bear Complex
40 x Double-unders
Dumbbell Bear Complex
30 x Double-unders
Dumbbell Bear Complex
20 x Double-unders
Dumbbell Bear Complex
10 x Double-unders
Dumbbell Bear Complex

Notes: Each Dumbbell Bear Complex includes 7 reps of the following movements: Burpee Dumbbell Pick-ups, Dumbbell Hang Power Cleans, Dumbbell Front Squats, Dumbbell Push Press. Choose Dumbbell loads based on the amount of discontent in your heart. Sling Steel, Beasts.

Mobility WOD

CrossFit Endurance WOD (02.23.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.