Five round of:
7 cleans
7 front squats
7 push press
7 back squats
7 push press
*no re-grip

5 rounds of:

-200m run
-20 pull ups
-200m run
-20 push ups
-200m run
- 20 air squats
-200m run
-20 sit ups

Three Rounds:

10 Power Cleans (85 lbs)
10 Pull Ups (Kipping, not strict)
200 m sprint

After I cried. Yup killed my shoulder... LaCrosse ball is my bff right now. More mobility WOD's in my future http://bit.ly/zp4bDa

Squat 230x5
Shoulder press 110x5
Power clean 135x5

Squat 225x5
Bench press 125x5
Deadlift 275x5

Warm Up:
3x
The Bear w/ 45 LBs Bar (Power Clean, Front Squat, Press, Back Squat, Press) 7 times = 1x

Mobility:
PNF Hamstring
Pain ball on quad
Shoulders on band
Foam roller everywhere

MetCon:
21-15-9
Dead Lifts (225 LBs)
Push Ups

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push Press 55lbs

Double Unders

Box Jumps 24/20

Overhead Squats- 20 minutes to find your 3rm

Rest, then;

3 rounds for time

15 OHS 95/65 (MOD: 1st round 35lbs, 2nd round 25lbs)

Run 200m

30 KBS 1.5/1p

3 RFT
15 Strict pull-ups
30 shoulder press 40kg.
100 air squats

THURSDAY 120112

Back Squat 3-3-3-3-3 reps