Pre-WOD:

1X20 Back Squat (+5%)- 205lbs

-7 Minute AMRAP:
-7 Shoulder to Overhead (135/95) - 135#
-7 Box Jump (30"/24") - 30"

5 rounds plus 4 STO

Post:
-50 T2B in as few sets as possible.

Dec 7th 2012

(except for the run, one athlete works and one rests, once you start a movement, you must finish that movement)

800m Run
10 x Rope Climbs
20 x HSPU
30 x Slam Balls
40 x Burpee
50 x Ring Row
60 x Box Jumps
70 x Sledgehammer Strikes
80 x Push-Ups
90 x Squats
100 x Abmat Sit-ups
800 Run

3 rounds for time:
row 500m
20 push-ups

Blah. Feelin' the Christmas goodies on this one...

Tabata situps: 13 (13, 13, 14, 14, 14, 14, 13, 13)
Man-makers: 20#
Row 250 m: damper 10

2k Row (7m53s) then:

7 HSPU
14 Situps
21 Double Unders

2000 m row and 135 lb deadlifts to fatigue.

5x5 Sumo Deadlifts
then 25 CTB Pull Ups and 25 burpees

405# on the last set of Sumo's
1:16 on the short metcon

Two rounds for time:
200 Double unders
50 Overhead squats (Rx: 135/95) - I did 45#
50 Pull-ups - I used the green (medium) band
1 Mile Run

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Uuuuuugh! I did this as the Dirty 30 instead (30 reps of each) and used a 25# kb, but I was happy with my time/form/effort!