http://crossfitsouthie.com/warming-up-with-the-correct-bar

Strength
Power Clean
5-4-3-2-1-1 (touch and go)

WOD
3 Rounds
500m Row
7 Clean and jerks (155,105)
14 pistols

L2 (135,80)
L1 (80, 45)

WOD #1:
Buy In: 6 TGU 35lb KB
5 Rounds:
10 DL 115lbs
10 Bar-Facing Burpees
Cash Out: 30 DU

Rest 3 min, then WOD #2:

"Grace"
30 Clean and Jerks, 75lbs
6:33

...finished off with 10 ring dips (scaled) and 30 GHD sit-ups

Lepää, ulkoile, tee jotain mielekästä ja kevyttä :)

For time
12 ring mu
12 squat snatch 35kg
2' rest
9 ring mu
9 squat snatch 40kg
2'rest
6 ring mu
6 squat snatch 45kg

Thursday 120405

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

21:56 as Rx'd

Did the "Hug a twinkie" by placing a swiss ball at the end of a bench and grabbing bench with lower abs on ball. Seemed to be a good sub for the vault.

Also, quick note to all the people on the mainsite abbreviating the exercise as "Hug a twink" don't do that, especially near the Bay area. I cant tell you how hard me and my friends laughed when we saw that . . .if you only knew what a "twink" was lol.

The new programming strategy started today at the box. Pretty exciting to see what sort of pain and punishment coach has in mind for the coming months!

Warm Up:
All skate - I went with push ups, chest to bar, burpees (getting my 100-day burpee challenge burpees out of the way), and squats

Day 2 of 100 Day Burpee Challenge:
2 Burpees. This is SO easy!

Mobility:
As a group because we've been bad with mobility lately.
Hip flexor
PNF Hamstring
Pain ball on feet

Max Effort:
Power Cleans!x
5x
1 Lift to above knees
1 Lift to top of dead lift
1 Power clean

Add weight as you go: 115 lbs, 135 lbs, 135 lbs, 165 lbs, 165 lbs, 185 lbs, 185 lbs (um, Parker and I are clearly not good at following directions and stopping at the max round. )

I just checked my stats ... huh. Apparently, I hit a 10 lbs PR on the clean today ... hooray!

MetCon:
3x
10 Hang Power Cleans @ 135 lbs
10 Knees to Elbows
10 American Kettle Bell Swings @ 70 lbs (eff, these were hard!)

SWOD: Back Squat
Determine 1RM - 135#

CWOD: 4 RFT
25 T2B
25 KB Swing (2.0/1.5) - 26
25 Double Unders
25 Burpees

Bench press 7x12

100 wallball for time

Mark the walking time