''M.E. Back Squat & C23KTT'' (10.03.2011)

Warm-up Drills (10.03.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups
10 x Air Squats
12 x GHD Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Back Squat'' (10.03.2011)
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)

Back Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''C23KTT'' (10.03.2011)
Complete for time
Row 3000m

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Mobility WOD

CrossFit Endurance WOD (10.03.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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