A) Strict press
5 x 60%
4 x 70%
3 x 75%
2 x 80%
1 x 85%

55#-65-70-75-80

B) Pendlay row
5 x 5 @ 39kg

C) Hang power clean & split jerk
35 x 3
45 x 1
50 x 2

D) Death by Hang Power Clean + Jerk
41kg
8 rounds + 4 reps

rules: starting from rack at hang position, no resting allowed at any point or the drill is over

15 min to find heavy power snatch + squat snatch.

Back squat 2 RM, then 2 sets @ 60% (choose reps)

500 M Row
40 KB Swings (Assuming 1.5P)
30 Box Jumps
20 Burpess - Up to Plate
10 HSPU - Mod to Wall Balls

Overall thought I did well, finished in 7:38 the mod was wall balls and did that since dont quite have the HSPU down.

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
Run 20:00 mins or 2 miles

Finisher
50 crunches
1:00 quad stretch

Class is at 4:30 on Monday.  We will re-test 2012 open workout 12.4.

Skill:
Double unders and wall ball efficiency practice

Workout:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target/14lbs to 9' target)
90 Double-unders
30 Muscle-ups
*will be ran in heats of 2-3 with judges

Compare to your previous results here --> http://games.crossfit.com/team/1111

Every 4min:
16/14 cal Air bike
16 Db snatch (alt.)
50 DU

9x3min
5 floor press
5 strict pull up

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3