''Back Squat 3-3-3+ & Heartbreak Hill'' (08.29.2011)

Warm-up Drills (08.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''Back Squat 3-3-3+'' (08.29.2011)
Work through the following sets of Back Squat 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

''Heartbreak Hill'' (08.29.2011)
Complete for time
Row 350m
10 x Burpee Pick-ups (45/25lbs)
Row 350m
20 x Burpee Pick-ups (45/25lbs)
Row 350m
30 x Burpee Pick-ups (45/25lbs)

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Mobility WOD

CrossFit Endurance WOD (08.29.2011)
''Heavy Tosh''
Swim: 10lbs vest or weight, 3x(50m/y+100m/y+200m/y)
Bike: 30lbs vest 3x(1/2mile+1mile+2 mile)
Run: 20lbs vest 3x(200m+400m+600m)
C2: 20lbs vest 3x(250m+500m+750m)

Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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