Run the Academy loop approx. 3 1/2 miles with much grade.

Stop several times for stationary exercises : 25 each of

Burpees
Plank position
Squats
Push Up's

WOD “Metcon 1″
10 min AMRAP (for reps)
1 hang squat snatch 40/25 (scale with hang clean&jerk/thrusters)
1 pull ups
2 hss
2 pull ups
3 hss
3 pull ups
...

Percentages of 1RM
Cleans: 3 reps
85/105/135/135/135
Clean pulls: 5 reps
155/155/155/155
Rack Jerks: 5 reps
95/105/115/125/135

PreWOD: 5 rounds of 10 reps
24kg kettle bell swings
burpees

Wod at crossfit gva in geneva switzerland. About the most American thing I did on thanksgiving.

For time:

50 DU

21/15/9
Squat
Push-up
Pull-up

50 DU

7:30

First set of double unders unbroken. Last set of double unders were a mess, and I broke the rope during it. Pretty cool gym and coach.

5k for time
(25:05)

Then

25 AB Situps
25 T2R
15 AB Situps
15 T2R
5 AB Situps
5 T2R
For Time
(9:28)

Heavy: ME (Full Vest)

7 Rounds
Pullups Vest
Pushups Vest
60s

Conditioning:

3 Rounds
20 Pushups
10 Pullups
40 Double Unders

Midline:
3 Rounds
15 Situps
10 T2R

Big Chipper:

10 Rounds
2 HSPU
15 Squats (Full Vest)
5 Dips
10 Ring Rows
10 Tire Laterals

For Time

Sprint Intervals

50yd grass sprints (rolling start) - 7.40, 7.05, 6.66, 6.28, 6.25, 6.16, 6.15, 6.07, 6.06, 6.03, 6.02, 5.97

Strength:

Frnt Sqts - 6x135, 6x155, 6x185, 6x205, 6x225, 3x245 (left quad started to hurt)

Metcon:

3 Rnds: 15 Thrusters (115lbs), 15 Pullups, 15 GHD situps

Time: 12:20

Skill:
Back Squats
5 x 3 Reps (185)

WOD:
4 Rounds of:
20 Walking (or Standing) Lunges
20 Push Press
20 Burpees