''Overhead Squat 3-3-3-3-3 & Faith'' (02.20.2012)

Warm-up Drills (02.20.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Overhead Squat 3-3-3-3-3'' (02.20.2012)
Warm-up as necessary before working through 3-5 sets of progressively heavier Overhead Squats establishing a new 3-Rep Maximum Personal Record.

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

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''Faith'' (02.20.2012)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Burpee Challenge (Optional)
54 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.20.2012)
''Tempo 85-90%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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