''Bench Press 5-3-1+ & Black Lung III'' (12.30.2011)

Warm-up Drills (12.30.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
19 x Burpees (Thanks Joel)
-Samson Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-ITB Stretch

''Bench Press 5-3-1+'' (12.30.2011)
Work through the following sets of Bench Press 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Black Lung III'' (12.30.2011)
Choose one of the three following Rower WOD options:
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post times per interval or total distance over the 10 Rounds based on your choice of training to comments.

Mobility WOD

CrossFit Endurance WOD (12.30.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.