''Bad Larry'' (09.30.2011)

Warm-up Drills (09.30.2011)
Speed Rope x 3:00 (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Deadlift (45lbs)
7 x Push Press (45lbs)
7 x Back Squat (45lbs)
-Groiners
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

''Bad Larry'' (09.30.2011)
Complete for time
30 x Back Squat (1-1.5xBW)
15 x DB Ground-2-Overhead (50/35lbs)
Run 1 mile

Notes: Each rep of the DB Ground-2-Overhead has a Push-up on the Dumbbells, a Dumbbell Deadlift, a Dumbbell Power Clean, and a Dumbbell Push Press/Push Jerk. Dropping the dumbbells gets a 5 x Burpee Tax, Get some.
1-Rep Maximum/Percentage Calculator

Skill Development (09.30.2011)
20-15-10-5 at your own pace of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (09.30.2011)
''Time Trial''
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

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