''Deadlift 5-3-1+ & Le Petite Cindy'' (03.20.2012)

''The world has no room for cowards.
We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.''
--Robert Louis Stevenson via Peter Kelly

Warm-up Drills (03.20.2012)
Run 800m
2 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Air Squats
15 x Abmat Sit-ups
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-3-1+'' (03.20.2012)
Work through the following sets of Deadlifts 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
Wendler's 5-3-1 Training Spreadsheet

''Le Petite Cindy'' (03.20.2012)
Complete as many rounds/reps as possible in 10:00 of
5 x Pull-ups (C2B)
10 x Push-ups
15 x Air Squats

Notes: Additional challenge desired? See if you can complete each round within 1 minute, resting only until the next minute begins. If you can hang with this for 10 full minutes begin adding one rep to each movement for every subsequent round and take this little gem of a WOD as long as you can go.
Spoiler Alert: There will also be an absolutely horrific twist (as if it isn't bad enough) on this AMRAP for those that scored 15+ Rounds the last time we embraced the benchmark version of ''Cindy''.
Ask and thy shall receive. Yesssss.

Burpee Challenge (Optional)
75 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.20.2012)
''12x3:2 Intervals''
12 Rounds of (:30 on x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

Post distances to comments.