Pre-Wod
5 X 3 Strict Press (115, 120, 125, 130, 135)

WOD
10 RFT (15 minute cap)
5 T2B
10 HR push ups
20 II unders

10-8-6-4-2
Muscle Ups
Box Jumps (24")

WOD:
400m run
21 - 15 - 9
Bench press
C2B pull ups
400m run

Post WOD:
3x10 T2B (focused on form and very slow negative, the best I could.)

21-15-9:
Thrusters (95/65)
Pullups

Webb – 8:02 (red)
Compare to: http://wodstack.com/workouts/26368-fran

For time:
30 Kettlebell Snatch (53/35)
800m Run
30 Kettlebell Snatch (53/35)

Erin W – 9:54 Rx – right only

Spend 10-15 minutes working/mobilizing tight areas/hotspots on the body. For wisdom, visit Mobility WOD.
then:-
“Karen”
150 Wall Ball shots @ 10kg/5kg.
*Compare to 022812.
Beginner: Scale movements as necessary.

Result:- 14:05minutes

Spend 10 minutes practicing a gymnastic skill(s) of choice(handstand, muscle ups, l-sits etc.).
then:-
“Diane”
21-15-9 reps for time of:
Deadlifts @ 100kg/70kg
Handstand Push Ups
Beginner: Scale movements and load as necessary.

Result:- 70KG (Barbell) - 4:27minutes

Skill 5x3
Rope climbs
Hang cleans
^beginners will receive block of instruction on rope climbing technique in preparation for the for 9/11 fundraiser workout

Finisher:
12 min amrap of
7 hang cleans (95/135)
9 burpees
12 oh lunges ( 6 each side 45/25) I used 35 and 45 lb

For time:

30 DL 95/65
30DU
20 DL 135/95
60 DU
10 DL 225/155
90 DU

Bench Press (BP)

5X5 @ #255

Max Reps #135 - 33
Max Reps #95 - 50