''Back Squat 5-5-5+ & Tabata Bliss'' (06.14.2011)

Warm-up Drills (06.14.2011)
Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Jumping Pull-ups
10 x Burpees
-Groiners
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Back Squat 5-5-5+'' (06.14.2011)
Work through the following sets of Back 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

''Tabata Bliss'' (06.14.2011)
Complete the following in as few rounds as possible:
100 x Walking Lunges
Then...
Complete as many reps as possible during each work interval:
8 Rounds of (:20 x :10 rest) x Pull-ups
8 Rounds of (:20 x :10 rest) x Ring Dips

Post rounds needed to complete walking lunges and highest/lowest scores from Pull-ups and Ring Dips.

Mobility WOD

CrossFit Endurance WOD (06.14.2011)
''Time Trial''
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

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