''M.E. Deadlift & Bushido'' (09.26.2011)

Warm-up Drills (09.26.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x KB Swings (24/16kg)
7 x Burpees
15 x GHD Sit-ups
-Groiners
-Inchworms/Cobra Strech
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Deadlift'' (09.26.2011)
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)

Deadlift 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Bushido'' (09.26.2011)
Complete for time
Run 200m
15 x Burpee Jumping Pull-ups
Run 200m
12 x Burpee Jumping Pull-ups
Run 200m
9 x Burpee Jumping Pull-ups
Run 200m
6 x Burpee Jumping Pull-ups

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Mobility WOD

CrossFit Endurance WOD (09.26.2011)
''Tempo 85%/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, 95% for second 1500m

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