10 min
7 Box Jump
14 Slam Ball
50m Bear crawl
--6rounds
2 min rest (jumped on tire)

10 Deadlift 95#
10 Bar facing burpees
15 abmats
--4rounds

8 Minute AMRAP(135, 95) *used #70
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each
Etc.

Total: 6 rounds + 4 jerks

Post WOD - 100 total reps in any combination of situps, GHD, T2B. I did 75 GHD, 25 situps

Bench: 135x10, 185x5, 205x5, 215x5, 135x10
OHS: 95x10, 115x10, 135x6, 155x3, 175x3, 185x3
Shoulder started hurting... switch to back squats
Back Squat: 225x10

then.... Graham smashed his finger on an OHS. Left for the ER! Hope he is going to be okay!

3 rep max

Renegade MM = 35 lbs
KB Squats = 20 kg

EMOTM (15 Min): 1 DB snatch each arm

3 rounds
5x Chin-ups
20x Push-ups
30sec Plank

Bench Press 205lbs
2 sets 5x
10x
Rows 155lbs
2 sets 6x
Military Press 125lbs
2 sets 5x
10x
Chin-ups 15lbs
2 sets 6x
Squats 225lbs
2 sets 5x
12x
Shrugs 135lbs
4 sets 20x

7 rounds for time
7 one legged walk out burpees (per leg)
17 situps
17 double unders
7 hang power cleans 95 lbs
17 toes to bars
7 Front Squats 95lbs
7 Bent over Rows 95lbs

at the end of all 7 rounds Row 700 meters
happy 1/7/13

2 rds
800m run
20 KBS 1p
20 slam balls 20#
20 walking lunges (total)

Skill
10 minutes of Free-Standing Handstand Practice
Snatch + C&J
3x5 Strict Tempo Weighted Pullups 10kg (60s rest) - (fast up, 5 second count on the descent)
8x40m Sprints with a 20m turnaround (2 mins rest) - All done in about 7-8s.

Strength
2-2-1 Snatch
40kg - 50kg - 60kg
2-2-2-2-1 Clean
40kg - 50kg - 60kg - 70kg - 80kg
2-2-2-2-1 Push Jerk
40kg - 50kg - 60kg - 70kg - 80kg (Split Jerk)
5x5 Deadlifts
100kg - 110kg - 120kg - 130kg - 140kg PR

WOD
Five rounds for time of:
12 C2B Pullups
12 Burpees
Exactly 59 seconds faster than last time!