''Front Squat 3-3-3+ & G.I. Jane'' (11.16.2011)

Warm-up Drills (11.16.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Front Squat 3-3-3+'' (11.16.2011)
Work through the following sets of Front Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''G.I. Jane'' (11.16.2011)
Complete the following for time
100 x Burpee Jumping Pull-ups

Notes: Those looking for a sick little twist on this classic slayer of a WOD are invited to attempt 100 x Burpee Jumping Pull-ups where each repetition requires the athlete to climb over the bar (chicken arm or reverse swing are both viable options)... Get some freaks!

Mobility WOD

CrossFit Endurance WOD (11.16.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

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