''Weighted Pull-up Ascension Ladder'' (04.21.2011)

Warm-up Drills (04.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-up Ascension Ladder'' (04.21.2011)
Every minute on the minute execute the prescribed number of weighted pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

Notes:1-Rep Maximum/Percentage Calculator

Post rounds completed/loads used to comments.

''Over Hurr'' (04.21.2011)
Complete for time
Run 400m
21 x Sumo Deadlift High Pull (95/65lbs)
21 x Ring Push-ups
Run 400m
15 x Sumo Deadlift High Pull (95/65lbs)
15 x Ring Push-ups
Run 400m
9 x Sumo Deadlift High Pull (95/65lbs)
9 x Ring Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.21.2011)