''Weighted Pull-ups & Nancy'' (08.17.2012)

Warm-up Drills (08.17.2012)
Row 1000m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Wall Squats
-5 to 8 minutes of Individual Mobility Work

''Weighted Pull-ups'' (08.17.2012)
Work through the following Pull-up sets and reps, increasing in load as necessary:

Weighted Pull-ups 5-3-3-1-1-1-1-1

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

''Nancy'' (08.17.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.17.2012)
''10xTime''
Swim: 10 (:20 x 2:00) Use pull paddles and a float buoy.
Bike: 10 (:20 x 2:00) Hill Sprints. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 10 (:20 x 2:00) Hill Sprints or for treadmills use 7-10% grade.
C2: 10 (:20 x 2:00) Damper Setting 8-10.

Notes: Come into each interval at a full sprint.

Post distances to comments.