''Overhead Squats 5-5-5+ & Slambidextrous'' (05.12.2011)

Warm-up Drills (05.12.2011)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Overhead Squats 5-5-5+''(05.12.2011)
Work through the following sets of Overhead 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

''Slambidextrous'' (05.12.2011)
Complete the following for time
Run 400m
15 x Right Arm Suitcase Deadlift
15 x Left Arm Push Press
15 x Jmping Slamball (40/20lbs)
15 x Left Arm Suitcase Deadlift
15 x Right Arm Push Press
Run 400m
12 x Right Arm Suitcase Deadlift
12 x Left Arm Push Press
12 x Jumping Slamball (40/20lbs)
12 x Left Arm Suitcase Deadlift
12 x Right Arm Push Press
Run 400m
9 x Right Arm Suitcase Deadlift
9 x Left Arm Push Press
9 x Jumping Slamball (40/20lbs)
9 x Left Arm Suitcase Deadlift
9 x Right Arm Push Press

Notes: Choose from the arsenal of hellish devices for the various one armed movements and tasks ahead. This will be extremely challenging for even the most resolute of midlines. Get some, freaks.

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Mobility WOD

CrossFit Endurance WOD (05.12.2011)
‘’Tempo 85-95%’’
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k
C2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m

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