''Weighted Pull-ups/Chin-ups & Zealot'' (10.06.2011)

Warm-up Drills (10.06.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
12 x Burpee Jumping Pull-ups
12 x Walking Lunges (alt.legs)
12 x Hollow Rocks
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Weighted Pull-ups/Chin-ups'' (10.06.2011)
Warm-up as necessary before working through the following Weighted Pull-up/Chin-up workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 5-rep maximum personal record.

Weighted Pull-ups/Chin-ups 5-5-5-5-5

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.

Notes:1-Rep Maximum/Percentage Calculator

''Zealot'' (10.06.2011)
25 x Ring Dips (strict)
10 x Hang Power Snatch (95/65lbs)
20 x Overhead Squats (95/65lbs)
30 x Floor Wipers (95/65lbs)
40 x GHD Sit-ups
50 x Clapping Push-ups
40 x GHD Sit-ups
30 x Floor Wipers (95/65lbs)
20 x Overhead Squats (95/65lbs)
10 x Hang Power Snatch (95/65lbs)
25 x Bar-Facing Burpees

Mobility WOD

CrossFit Endurance WOD (10.06.2011)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

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