''Push Press Heavy Triples & Rotsee'' (07.11.2011)

Warm-up Drills (07.11.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Press (45lbs)
4 x Push Press (45lbs)
3 x Thrusters (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall/band)

''Push Press Heavy Triples'' (07.11.2011)
Push Press 3-3-3-3-3

Notes: Warm-up with three sets of 5 reps each at weights that are below 60% of your 1-Rep Maximum Press. After warming up move onto the heavy Push Presses and work up to a three rep maximum using no more than 5 working sets.
The bar may not be re-racked or dropped between reps for each set to be legitimate.

Notes:1-Rep Maximum/Percentage Calculator

''Rotsee'' (07.11.2011)
Complete four rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups

Notes: Everyone can go ahead and high-five Bert for running his gums and earning this WOD today... the Overhead Walking Lunges were by request.
Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 4 x Muscle-ups, Round 2 has 3 x Muscle-ups, etc.

Post times time to comments.

Mobility WOD

CrossFit Endurance WOD (07.11.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC/LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:12min, LC:20min, U:40min

Post distances to comments.