''M.E. Deadlift & Jay Didn't Want To'' (04.30.2012)

Warm-up Drills (04.30.2012)

Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)

Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

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

''Jay Didn't Want To'' (04.30.2012)

Complete for time
Row 2000m
50 x One Legged Squats (alt.)
60 x One Arm DB Snatch (alt.)

Notes: Drops are 10 x Burpees. Scale Pistols to Pistol Box Squats, Walking DB Lunges, Walking Lunges, or a Variation of Catcher Squats as necessary. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (04.30.2012)

Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

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