''Deadlift 5-5-5+ & Husky Helen'' (12.12.2011)

Warm-up Drills (12.12.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
5 x Burpees (Thanks Joel)

''Deadlift 5-5-5+'' (12.12.2011)
Work through the following sets of Deadlifts 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

''Husky Helen'' (12.12.2011)
3 Rounds for time
Run 400m
21 x KB Swings (32/24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.12.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of
(2:00 on x 1:00 rest)

Post distances to comments.