''Back Squat 3-3-3+ & Ryan'' (1.16.2012)

Warm-up Drills (1.16.2012)
Row 500m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 3-3-3+'' (1.16.2012)
Work through the following sets of Back Squats 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)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Ryan'' (1.16.2012)
Complete 5 Rounds for time of
7 x Muscle-ups
21 x Burpees

Notes: Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.


Burpee Challenge (Optional)
29 x Burpees

Mobility WOD

CrossFit Endurance WOD (1.16.2012)
''2x5/5x1''
2 Rounds of (5:00 on x 2:00 rest)
Immediately follow the final 2:00 rest with:
5 Rounds of (1:00 on x :30 rest)

Hold max pace possible for each interval.

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