''Heavy Overhead Squat Triples & 99 Problems'' (02.08.2012)

Warm-up Drills (02.08.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
-Shoulder Mobility x 2
-Sumo Squats
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Heavy Overhead Squat Triples'' (02.08.2012)
Work through progressively heavier sets of triples for overhead squats, focusing on immaculate technique and mobility before weight.

3-3-3-3-3

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

''99 Problems'' (02.08.2012)
Complete as many rounds/reps as possible in 15:00 of
Run 200m
25 x Wallball
10 x Burpees

Burpee Challenge (Optional)
46 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.08.2012)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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