''Bench Press 5-5-5+ & Lacoste'' (07.27.2011)

Warm-up Drills (07.27.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Groiners/Wall Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''Bench Press 5-5-5+'' (07.27.2011)
Work through the following sets of Bench Press 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

''Lacoste'' (07.27.2011)
Complete as many rounds as possible in 12:00 of
5 x Hang Power Clean (115/85lbs)
10 x Wallball (20/14lbs)
15 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (07.27.2011)
''Time Trial''
Swim:12min
Bike:24min
Run:20min
C2:12min

Post distances to comments.