''Deadlift 5-3-1+ and Iron & Rings II'' (03.14.2011)

Warm-up Drills (03.14.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
5 x Chin-ups
10 x Walking Lunges (alt.legs)
15 x KB Swings (16kg)
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-3-1+'' (03.14.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Iron & Rings II'' (03.14.2011)
Complete for time
10 x DB Thrusters (50/30lbs)
20 x Ring Dips
8 x DB Thrusters (50/30lbs)
16 x Ring Dips
6 x DB Thrusters (50/30lbs)
12 x Ring Dips
4 x DB Thrusters (50/30lbs)
8 x Ring Dips
2 x DB Thrusters (50/30lbs)
4 x Ring Dips

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Mobility WOD

CrossFit Endurance WOD (03.14.2011)
‘’Tempo 80-85%’’
Swim, Bike, Run, or Row (C2)
SC: 35 minutes
LC: 60 minutes
U: 120 minutes

Notes: Choose a time domain that best represents your objective event/distance.

Post distances to comments.