5X5 Bench Press (155, 175, 185, 195, 205)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar/ situps
-20 Double Unders

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HSPU/Pullup: Round of 12 + 8 hspu
T2B/DU: 4 rounds + 3 situps

Clean+ front squat+ jerk 5x2+1+1

Wu/Skill: Muscle snatch

3-3-3-3-3 Bench Press

I managed 165lbs

THEN

10 Deadlifts
20 Push Ups
30 Wall Balls (20 lb)
20 Push Ups
10 Deadlifts

The goal is to get to 101 Push Press as fast as you can. Whenever you stop you need to do three burpees before you start again.

750 M Row
30 KB Swings 1.5 pd
30 Toes to Bar

500 M Row
20 KB Swings 1.5 pd
20 Toes to Bar

250 M Row
10 KB Swings 1.5 pd
10 Toes to Bar

Fighting a cold this morning so the row was a little slow and I was not able to find a good rhythm on the T2B.

50, 40, 30, 20, 10 Reps of:
45 # push press
incline situps
45 # high pull
24" box jump
push ups

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