''M.E. Press & Blunt Trauma'' (08.18.2011)

Warm-up Drills (08.18.2011)
Run 800m
6 Rounds of
5 x Burpees
10 x Hip and Back Extensions
10 x Walking Lunges
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Press'' (08.18.2011)
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)

Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Blunt Trauma'' (08.18.2011)
Complete for time
10-9-8-7-6-5-4-3-2-1 Reps for time of
Pull-ups
Power Clean and Jerk (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.18.2011)