''Bench Press Ascension Ladder and Black Lung II'' (06.07.2011)

Warm-up Drills (06.07.2011)
Run 800m
''Burgener Drill'' (3rnds/PVC)
3 Rounds of
5 x Burpee Jumping Pull-ups
10 x Hip and Back Extensions
15 x GHD Sit-ups
-Samson Stretch
-ITB Stretch (band)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Foam Roll

''Bench Press Ascension Ladder'' (06.07.2011)
With a continuously running clock do one rep of Bench Press (body weight) the first minute, two reps of Bench Press (body weight) the second minute, three reps of Bench Press (body weight) the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post rounds completed and total repetitions to comments.

''Black Lung II'' (06.07.2011)
6-9 Rounds of Maximum Effort Rowing
(1:00 on x :30 rest)

Notes: Accumulate as many meters as possible during the work intervals. If athletes can still hold within 10m of the previous interval they may continue for up to 9 rounds of oxygen indebtedness.

Post total meters, average wattage, and damper setting used to comments.

Mobility WOD

CrossFit Endurance Rest Day (06.07.2011)