Deadlift 5-5-5-5-5 (95-115-135-145-155)

Then,

21-15-9

Burpee box jumps 24/20

Deadlift 295/185 (MOD: 125#)

Only jumped on about 1/2 of the box jumps, but I did try. 4 minutes of my time were probably due to looking @ a box. :(

10 min
7 Box Jump
14 Slam Ball
50m Bear crawl
--6rounds
2 min rest (jumped on tire)

10 Deadlift 95#
10 Bar facing burpees
15 abmats
--4rounds

8 Minute AMRAP(135, 95) *used #70
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each
Etc.

Total: 6 rounds + 4 jerks

Post WOD - 100 total reps in any combination of situps, GHD, T2B. I did 75 GHD, 25 situps

Bench: 135x10, 185x5, 205x5, 215x5, 135x10
OHS: 95x10, 115x10, 135x6, 155x3, 175x3, 185x3
Shoulder started hurting... switch to back squats
Back Squat: 225x10

then.... Graham smashed his finger on an OHS. Left for the ER! Hope he is going to be okay!

3 rep max

Renegade MM = 35 lbs
KB Squats = 20 kg

EMOTM (15 Min): 1 DB snatch each arm

3 rounds
5x Chin-ups
20x Push-ups
30sec Plank

Bench Press 205lbs
2 sets 5x
10x
Rows 155lbs
2 sets 6x
Military Press 125lbs
2 sets 5x
10x
Chin-ups 15lbs
2 sets 6x
Squats 225lbs
2 sets 5x
12x
Shrugs 135lbs
4 sets 20x

7 rounds for time
7 one legged walk out burpees (per leg)
17 situps
17 double unders
7 hang power cleans 95 lbs
17 toes to bars
7 Front Squats 95lbs
7 Bent over Rows 95lbs

at the end of all 7 rounds Row 700 meters
happy 1/7/13

2 rds
800m run
20 KBS 1p
20 slam balls 20#
20 walking lunges (total)