''Press 5-5-5+ & Everglades 2.0'' (11.07.2011)

Warm-up Drills (11.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Press 5-5-5+'' (11.07.2011)
Work through the following sets of Presses using the percentage based sets outlined below. To determine loads multiply 1RM 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Everglades 2.0'' (11.07.2011)
Complete as many rounds as possible in 15:00 of
Run 400m
Row 500m

Post Rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (11.07.2011)
''Time Trial''
Swim: 20min
Bike: 60min
Run: 60min
C2: 20min

Post distances to comments.