''M.E. Close Grip Bench Press and Snip-Snip'' (02.14.2011)

''Welcome to the house of pain.''
--Mr. Genoa Salami

Warm-up Drills (02.14.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''M.E. Close Grip Bench Press'' (02.14.2011)
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)
Close Grip Bench Press 1-1-1-1-1

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Notes: Place hands inside the 14'' knurling on the barbells for the Close Grip Bench Press. 1-Rep Maximum/Percentage Calculator

''Snip-Snip'' (02.14.2011)
Complete for time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post times/loads to comments.

Mobility WOD

CrossFit Endurance WOD (02.14.2011)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

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