3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35#
- 12 pull ups

For time:
30 jumping squat buy in...
30-20-10
DB Front Squat
DB Walking Lunge
DB Strict Press

*30lb DB
*Every time the DB hits the ground, 4 burpees

Annie + 10 pull ups each round

Clean 1 Rep
Bench Press 1 Rep
Overhead Squat 1 Rep

Three PRs :
Clean 195#
Bench Press 175#
OH Squat 145#

7' AMRAP;
Start in standing position, do burpee, making sure hips and chest touch ground.
Stand and jump to object 6" taller than your highest reach.
Do as many as possible in 7'.

<rant>Dear burpees, go eff yourself. That is all.</rant>

Actually, I'm not upset about the 12.1 WOD. While I am a bit disappointed it's only burpees, I think I understand HQ's logic in the programming. CF is far more popular this year than last. Perhaps it's safe to say it's more popular now than all previous years of CF combined. With that popularity, I think they needed the first WOD to be all-inclusive, and like it or not, no matter how much you rock or suck (or fall in between), we can all do burpees.

With that off my chest, it was an awesome morning at the box. A little resistance work, stayed for the second (6 AM) WOD, and it's DUMPING snow in Ouray ... good times!

Resistance Training:
10 rounds, 2 reps/round
Purple Bands, 2 knots each
60% of 1RM -- 140 LBs

Extras:
Squat 1x 10 -- 9 reps at 225 LBs (banged my right knee at basketball practice, running with the boys, and it really hurt on the 9th, so I stopped ... lame, I know!)
50 Good Mornings (45 LBs)
50 Wipers
5 Stone Shoulders (96 LBs)

MetCon:
30-20-10
Dead Lifts (185 LBs)
Sit Ups

While we were recording our time, we were instructed to focus more on form than speed.

2 Deadlift on the minute at 60% of your 1RM from last Friday for 9 minutes.
Then:
10.9.8.7.6.5.4.3.2.1
SDHP 95/65
HSPU
Burpee

Did good mornings instead of deadlift

4 rounds

12 KB swings, 32kg
8 C2B
300' sandbag carry, 60 lbs

learning moves

Box Squat 2.2.2.2.2
then:
12 min AMRAP
10 Push Press 65lbs
10 T2B
20 Ball touches