''Deadlift 5-5-5+ and No Rest For The Wicked'' (02.28.2011)

Warm-up Drills (02.28.2011)
Row 3 Minutes
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch

''Deadlift 5-5-5+'' (02.28.2011)
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

''No Rest For The Wicked'' (02.28.2011)
Complete as many rounds as possible in 15:00 of
4 x Deadhang Pull-ups
8 x Push-ups
12 x Air Squats
Number of Rounds x Thrusters (135/95lbs)

Notes: Round 1 has one Thruster, Round 2 has two Thrusters, continue as long as you can before time expires.

Mobility WOD

CrossFit Endurance WOD (02.28.2011)
''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.