''M.E. Bench Press & Tabata Journeyman'' (07.20.2011)

Warm-up Drills (07.20.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
20 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''M.E. Bench Press''(07.20.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Tabata Journeyman'' (07.20.2011)
Complete the following in as few rounds of ''Tabata'' intervals as possible
Row 1500m
Complete as many reps as possible in 8 Rounds of ''Tabata'' intervals for each of the following movememnts
GHD Sit-ups/Anchored Abmat Sit-ups
Push Press (65/45lbs)

Notes: Immediately transition from the Rowing to the Sit-ups and from the Sit-ups to the Push Presses. Complete all intervals of each movement before moving on.

Post rounds to complete the Rowing, Total reps for Sit-ups/Push Presses to comments.

Mobility WOD

CrossFit Endurance WOD (07.20.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (3:00 on x 3:00 rest)

Post distance/speeds/wattages to comments.