Cl (HB/Bkn)
50/4x2 65/3 75/2 80/2 85/2x3
35-45-51-55-57

Cl Pull (3 Pos)
80/5 90/3 100/3x4
55-61-67

Press Split
3x6
30

21 clean
18 front squat
15 thruster
12 push press
9 dead lift
5 burpee emom

For Time:
30 Clean and Jerks (135/95)

for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

10 Minute AMRAP

12 Box Jump 24"/20"
6 Chest to bar pull-up

WOD:
6 rounds for time of:
10 Wall Ball
8 M / 6 W Chest to Bar Pull Ups

10 Wall Ball
8 Double Db Clean 2x22,5/15

Power Clean (pause at knees)
Heavy double (#205)

4 Rounds
7 Power Cleans (#145)
14 Toes to bar
21 Pushups

Warm up 5-4-3-2-1 of:
Walking Lunges
Push Ups
Step Ups

Skill - DB's
Push Press 8-6-4-2-2 @ 50/60/70/80/80

WOD
5Rounds
Push Press 40# 45 sec
Rest 15 sec
Med Ball Cleans 45 Sec
Rest 15 sec
Lateral Jumps over loaded barbell 45 sec
Rest 15 sec
Score
Rounds looked like this
PP - 25/20/15/12/11
Med Ball - 15/15/12/10/10
Lat Jumps - 40/32/28/28

This WOD was grabbed off the CrossFit BC website - however, we have doubled the amount of everything cos we are PooBears and we represent!

In Teams of 2, complete the following for time. BOTH RUN at the same time and complete the whole running distance each. Only one person can be doing the working at a time and you can't move onto the next exercise until all reps of the previous movement have been completed. Must share the workload EQUALLY.

1600m run on treadmill at 14km/h
20 x pull ups
20 x 20kg dumbell swing (right arm)
20 x 20kg dumbell swing (left arm)
60 x 24" box jump
80 x push ups
100 x sit ups
120 x burpees
1600m run on treadmill ar 14km/h

Matty O & Bretto = 29:40

Five rounds of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows