12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (14 lbs to 9' target)
- 90 Double Unders
-30 Muscle ups

Man, did the arms go fast today!

Warm Up:
2x
6 Pistols
10 Pull Ups
15 Sit Ups
30 Double Unders

Mobility:
PNF Hamstring
Shoulder stretch with PVC/Bands

Max Effort:
Barbell Row
1x5 @ 60% of 1RM (115 LBs)
1x5 @ 70% of 1RM (135 LBs)
2x5 @ 75% of 1RM (145 LBs)

MetCon:
11 Minute Cut-Off
30 Shoulder Presses (75 LBs)
30 Push Ups
30 Ring Dips
20 Shoulder Presses (75 LBs)
20 Push Ups
20 Pull Ups

After the first set of shoulder presses, I nearly fell flat on my face doing the first push up. I wasn’t expecting my arms to be dead. Alan (coach) and I started cracking up (he saw me ‘fall’ on the first push up) immediately.

Practice on the two moves I want most right now which are strict hanging pullups and dips that I modify at home as I don't have rings

Strict Pullups: Finally able to get two hanging strict done w/ no assistance. Aftter that it would be another 18 that would be strict, but not hanging as arms were too tired to bang out consecutive reps so had to rest 10-20 seconds for a total of 21 pullups

Dips (on V of kitchen counter) 21.

1/2 hour of trail biking on mtn bike to loosen up lactic acid build up, 1st ride of season so took it easy.

40 Double Unders
40 Wallballs, 14#
40 Pullups
20 Double Unders
20 Wallballs, 14#
20 Pullups
10 Double Unders
10 Wallballs, 14#
10 Pullups

12 minutes as many rounds as possible of:

-150 wall balls 10' 20#
-90 double unders
-30 muscle ups

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-4

Cable Rotator Cuff Pull (chest out, bent arm):
- 6.25kg x 10, 8.25kg x 10 x 2 (each side)

Cable Rotator Cuff Pull (into chest, bent arm):
- 6.25kg x 10, 8.75kg x 8 x 2 (each side)

Cable Rotator Cuff Pull (chest out, straight arm):
- 6.25kg x 7 x (each arm)

Bent Over Straight Arm Reverse Cable Fly:
- 3.75kg x 7 x 3 (each side)

Strict Toes to Bar:
- work: rest = 1:1
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- immediately followed by 10 kipping T2B

Row & Run Fun: (steady pace, not getting out of breath)
- 1000m Run (15km/h)
- 1000m Row (2:00/500m)
- 800m Run
- 800m Row
- 600m Run
- 600m Row
- 400m Run
- 400m Row
- 200m Run
- 200m Row

Stretch for 30mins

Workout 12 . 4

MEN

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Total reps: 224

i ended up doing the wall balls so much slower than I would have liked, the DUs took me too long to string together, didn't even hit the 90 like I had wanted to at least get 1 MU attempt in :(

Squats:
5 x 215
5 x 250
9 x 285

• Did a lot better than expected after all the wall balls, thrusters, alochol, and pizza in the past few days

Assistance:

Dimple Deadlifts (overhand grip with shrug at top):
10 x 250
10 x 280
10 x 350

3 x 8 of GHD back extension

3 rounds:
5 x 30" box jumps
10 x Toes to bar

-Buy In-
500m Row
30 Double Unders

WOD
Reebok Crossfit Games Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

-Cash Out-
Recover. :)

Had ~ 1:45 FOR MUs. Missed all reps. 1st attempt was best chance at getting 1. Lost my body going forward in transition, couldn't save it. Every other attempt, caught myself way low in the transition, shoulders smoked to press out of dip.

Warm up

1 Lap around building

5-4-3-2-1
Push-ups
Pull-ups
Lunges (Each Leg)

Mobility
Leg Stretches

WOD

A) Find 5RM Back Squat
12min - 175lbs ...first time doing back squats

B) Tabata
-Row ... Total Calories (54 Cals)
-KB Swing 1.5 Pood ... Lowest Rep Count (6)
-Push-ups Hand Release ... Lowest Rep Count (6)

Total Score - 66

This was a fun Workout... pushed us all... the push-ups were brutal at the end. This was my first time using a 53lb KB and was happy to get through it.