STRENGTH:
Front Squat 10-8-6-4-2 ( used 65lbs and 2 5 lb plates under heels)
Strict HSPU 2-4-6-8-10 (used the wall climb...and the platformO

ME:
5 rounds ( I think I did all 5 but was so tired I got confused)
Front Squat (135/95) X 6 (used 65 lbs and 2 5lb plates under heels)
Pullups X 10 (heavy band)
Double Unders x 30 (or 90 singles) Singles.

5 rounds

60 jump rope
15 box jump 20 inch
10 wall balls

100 Pull Up's
100 Push Up's
100 Sit up's
100 Squats

3 Rounds for time of:

10 Hang Cleans #115
30 DU
10 Ring Dips
5 HSPU

Run the Academy loop approx. 3 1/2 miles with much grade.

Stop several times for stationary exercises : 25 each of

Burpees
Plank position
Squats
Push Up's

WOD “Metcon 1″
10 min AMRAP (for reps)
1 hang squat snatch 40/25 (scale with hang clean&jerk/thrusters)
1 pull ups
2 hss
2 pull ups
3 hss
3 pull ups
...

Percentages of 1RM
Cleans: 3 reps
85/105/135/135/135
Clean pulls: 5 reps
155/155/155/155
Rack Jerks: 5 reps
95/105/115/125/135

PreWOD: 5 rounds of 10 reps
24kg kettle bell swings
burpees

Wod at crossfit gva in geneva switzerland. About the most American thing I did on thanksgiving.

For time:

50 DU

21/15/9
Squat
Push-up
Pull-up

50 DU

7:30

First set of double unders unbroken. Last set of double unders were a mess, and I broke the rope during it. Pretty cool gym and coach.

5k for time
(25:05)

Then

25 AB Situps
25 T2R
15 AB Situps
15 T2R
5 AB Situps
5 T2R
For Time
(9:28)

Heavy: ME (Full Vest)

7 Rounds
Pullups Vest
Pushups Vest
60s

Conditioning:

3 Rounds
20 Pushups
10 Pullups
40 Double Unders

Midline:
3 Rounds
15 Situps
10 T2R