''M.E.Deadlift & Tiger Stripe'' (07.06.2011)

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his ability to cope with the environment has rested largely up on the individual's own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit." --From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Warm-up Drills (07.06.2011)
Row 3 minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x KB Swings (24/16kg)
7 x Burpees
15 x GHD Sit-ups
-Groiners
-Inchworms/Cobra Strech
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E.Deadlift'' (07.06.2011)
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)

Deadlift 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Tiger Stripe'' (07.06.2011)
Complete for time
50-40-30-20-10 reps for time of
Double-unders
Push-ups

Notes: Feeling Frisky? True Push-ups or Ring Push-ups might be just the thing if you're looking to up the sting on this one.

Mobility WOD

CrossFit Endurance Rest Day (07.06.2011)