''Snatch/Overhead Squat Complex & R.I.C.E. Is Not Paleo'' (6.30.2011)

Warm-up Drills (6.30.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Snatch/Overhead Squat Complex'' (6.30.2011)
5 Rounds of
2 x Snatch (%1RM)
Max Reps x Overhead Squat (%1RM)

Notes: Work through each Snatch/Overhead Squat Complex with your choice of the loads listed below, which are based on percentages of each athlete's current 1-Rep maximum (1RM). Rest a minimum of 1:00 between efforts.
50%(warm-up)/60%/70%/80%/90%/95%
1-Rep Maximum/Percentage Calculator

Post loads and reps per set to comments.

''R.I.C.E. Is Not Paleo'' (6.30.2011)
Complete for time
Row 250m
50 x GHD Sit-ups
100 x Double-unders
Row 250m
35 x GHD Sit-ups
70 x Double-unders
Row 250m
20 x GHD Sit-ups
40 x Double-unders

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (6.30.2011)
''10xSprints''
Swim: 20 x 25m/y all out sprints (start and finish mid-pool, no wall starts) w/ 1 minute recoveries.
Bike: 8 x 1k all out sprints w/ 2 minute recoveries.
Run: 10 x 100m all out sprints with :90 sec recoveries.
C2: 10 x 125m all out sprints w/ 1 minute recoveries.