''M.E. Press'' (10.31.2011)

Everybody calm down. Yes, we have power.

Warm-up Drills (10.31.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''M.E. Press'' (10.31.2011)
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

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Frostbite Fran'' (10.31.2011)
10-9-8-7-6-5-4-3-2-1 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.31.2011)
''Mack's :20 x :10''
Complete the distance prescribed for the sport of your choice (that which best represents the event you are currently preparing for) in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.