Class is at 4:30 on Monday.  We will re-test 2012 open workout 12.4.

Skill:
Double unders and wall ball efficiency practice

Workout:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target/14lbs to 9' target)
90 Double-unders
30 Muscle-ups
*will be ran in heats of 2-3 with judges

Compare to your previous results here --> http://games.crossfit.com/team/1111

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Pre-Wod:
Front Squat - 10-8-6-4-2 (135, 155, 175, 200, 225)
Hang Clean - 7 X 3 (155, 175, 185, 195, 200, 205, 215 - tried 225, failed last 2 attempts)

WOD:
For Time (7 Minute Cap)
21-15-9
Burpees
Pull Ups

Warm up: 3 rounds
200 M run
10 KB swings

Skill: Goat
Work on what you are weak on

Conditioning: 3 rounds
400 M run
15 KB swings
10 push-ups

A. Snatch Technique and Skill Work

B.

7 Hang Power Snatches

14 Barbell Lunges (R+L=1) (bar racked on back)

AMRAP in 10 min.

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 1/2 pood#
12 pull ups

21-15-9

Thrusters 65lb
Pull-ups

Five rounds for time:
2 Rope climbs
185/135 pound Power clean, 4 reps

For time 21-15-9 rep sets of:
Pull-ups
30 inch Box jump

For time:
1.5 pood kettlebell swings, 50 reps
Run 400 meters
1.5 pood kettlebell swings, 40 reps
Run 400 meters
1.5 pood kettlebell swings, 30 reps
Run 400 meters
1.5 pood kettlebell swings, 20 reps
Run 400 meters
1.5 pood kettlebell swings, 10 reps
Run 400 meters