''Deadlift Baseline 5-5-5-5-5 & Pushing Diabolic II'' (08.15.2012)

Warm-up Drills (08.15.2012)
Run 800m
9 Fundamentals x 5 reps each (QUALITY!)
-5 to 8 minutes of Individual Mobility Drills

(**Excitement FYI: Our awesome new posters designed by Catalyst Athletics and the original mind behind the Mobility WOD website/training, Kelly Starrett, have finally arrived... today we get them blown up and laminated so all of our athletes will have visual references relative to the myriad of drills we prescribe based on each athletes personal sticking points/limiting factors... YESSSSSSSS!)

''Deadlift Baseline 5-5-5-5-5'' (08.15.2012)
*With a 20:00 Time Limit
Warm-up with 2-3 sets of Deadlifts before progressing through 5 sets of 5 reps each going no heavier than immaculate form will allow. 'Heavy' is a relative term; stay below 80% of any previous Personal Records and work on refreshing your technical proficiency in this movement... trust us, you'll be sore regardless.
Deadlift 5-5-5-5-5

Notes:1-Rep Maximum/Percentage Calculator

''Pushing Diabolic II'' (08.15.2012)
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Burpees
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Mobility WOD

''Skill Development'' (Optional)

35-25-15 reps at your own pace, focusing on quality and technique review of:
GHD/Abmat Sit-ups

CrossFit Endurance WOD (08.15.2012)
''Heavy Tosh''
Swim: 10lb vest 3x(50m/y + 100m/y + 200m/y)
Bike: 30lb vest 3x(1/2mile + 1 mile+ 2 mile)
Run: 20lb vest 3x(200m + 400m+ 600m)
C2: 20lb vest 3x(250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. Ex.200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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