''Deadlift 3-3-3+ & Jeffy B's Pacemaker'' (07.19.2011)

Warm-up Drills (07.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Burpees
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Deadlift 3-3-3+'' (07.19.2011)
Work through the following sets of Deadlifts 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Jeffy B's Pacemaker'' (07.19.2011)
21-18-15-12-9-6-3 reps each for time of
Wallball (20/14lbs)
Medicine Ball Cleans (20/14lbs)

Notes: Hint to save the stumps... use your hips and perform each movement correctly.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (07.19.2011)
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distance/Speed/Watts on each interval.

Post distances/pace/wattages to comments.