For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Sets 4 Towel Pull-ups

12 minute AMRAP

Going the length of the gymnasium:

Bearcrawl down
5 standing long jumps and
3 burpees on the way back

For time:
50 L Pullups, 50 HSPU, 50 T2B, 50 jumping lunges - with a slight hold at the bottom and explode up and switch legs each rep.
Fun WOD... I wanted to change up the 100 pullups, 100 pushups, 100 situps, 100 squats WOD so I decided to make this one up. This would be the MARY to the above mentioned CINDY. All the movements are a bit more complex and a bit slower, but still great movements. I could have gone a little faster, but I was really concentrating on really nice clean movements. NO CHEATED MOVEMENTS... plus it was really early in the morning. I biked over to harmony playground area and then warmed up for about 15-20 minutes.
Then I did the WOD, stretched pretty quickly, and then biked home to walk the dog and get the kids ready for camp and me for work.

Hero WOD 
"Jag 28"

legion run
28 OH KBS (70/53)
28 strict pull ups
28 double kb clean and press (70/53)
28 strict pull ups
legion run

HOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.

5x3 @ 70kg

WARM UP
Mobility
- PT Band & Band: Track Hamstring
- Foam Roll: Thoracic w/ KB
- Band: Kneeling Pec & Hip Flexor
Dynamic Warm Up
- Run 1000m
Burgener Warm Up & Skill Transfer Drills

WOD – “CROSSFIT TOTAL”
Back squat, 1 rep - 300 (PR)
Shoulder Press, 1 rep - 145
Deadlift, 1 rep - 380 (PR)

SCORE: 825

Notes: Next time on the press don't do as many sets close to your max. Just go for it! Burned out arms playing around w. heavy warm-ups.

Add 5lbs to Monday's starting weight for all lifts

Clean & Press - 100

3x5
6 singles

Snatch - 95
3x5
6 Singles

Squat Clean & Jerk - 155
3x5
6 singles

Adding 5 lbs every set from start weight

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips
* Shoulder Press (95,115,115) x10
* OHS (95,115,135) x10

WOD:
Max Rounds in 20 Min
* 115 pound push press (scaled to 95), 10 reps
* 10 KB Swings, 1.5 pood (used 55# db)
* 10 Box jumps, 24 inch box

I misread and did shoulder press instead of push press. I easily could have done 115 if I did push press instead of shoulder press. Shoulder press was the hardest. KB swings unbroken, box jumps unbroken.

Cooldown:
100 double unders

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups (MOD 2x pull-ups, 2x dips)

Originally finished in 27 minutes... was chilling out when I realized I had skipped 2 rounds of hand release push ups. Went back and did 20 of them to finish at 30:10. Was trying to stay below 30 minutes so was disappointed to miss that goal b/c I had missed some of the workout!

Box squats:
5-5-4-4-2, stopped at 500x4

For time:
21-15-9 (12 min cap per heat):
Deadlift (225/165)
Thrusters (95/65)
*split into heats and share barbells as necessary

http://library.crossfit.com/free/video/CrossFit_WOD120620_Trident2.mov