''Press 5-3-1+ & Skulled'' (07.05.2011)

Warm-up Drills (07.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x L-sit Pull-ups
5 x Push-ups (CFGS)
10 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Scorpion Stretch

Notes: Scaling for L-sit Pull-ups will be 5 x Dead-hang Pull-ups followed by 5 x Knees-2-Elbows for each round of the warm-ups.

''Press 5-3-1+'' (07.05.2011)
Work through the following sets of 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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Skulled'' (07.05.2011)
Complete the following for time
Run 1 mile
20-15-10-5 reps each of
Sumo Deadlift High-Pull (95/65lbs)
Wallball (20/14lbs)

Post times for the 1 mile run as well as total workload to comments.

Mobility WOD

CrossFit Endurance WOD (07.05.2011)
''Time Trial''
Swim: 20min
Bike: 60min
Run: 60min
C2: 20min

Post times to comments.