Warm-up Drills (05.07.2012)
Run 800m
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Deadlift 5-5-5+'' (05.07.2012)
Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM 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% 105
5 x 50% 115
3 x 60% 140
5 x 65% 150
5 x 75% 175
5+ x 85% 195 - achieved 8x reps

''The Griddler'' (05.07.2012)
Complete as many Rounds/Reps as possible in 12:00 of
5 x Overhead Squats - First time using weights on bar - 65#
10 x Knees-2-Elbows
80 x Single-unders

4 rounds + 5