Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips
* 5-8 pull ups
* 10 OHS (95, 115, 115) - elbow/shoulder hurting so didnt over do it
* Back Squat (135x10, 225x10, 275x5, 315x5) - did 4 rounds of these

WOD:
Eight rounds for max reps of (leave bar on ground, do not rack it):
* 115 pound Hang power clean, 20 seconds
* Rest 10 seconds
* 115 pound Push press, 20 seconds
* Rest 10 seconds

Lost track of reps. I did 4-10 reps each round. This is not an easy wod. My forearms were burning.

Cool down: Tabata double unders

AMRAP (in a Team of 3) in 31 minutes
29 Wall Ball Shots (20/14 lb)
29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD

1. Perform build up sets to complete a 1RM Deadlift and record

2. Perform Max Dbl Unders in 1:00

3. MET CON: 6 Minute AMRAP
   Power Snatch x 5
   Push Up x 5
   Knees to Feet x 5
   Bent Over Row x 5

4. CORE: 3 x
   Hollow Hold/Cobra :30/:30

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

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

500 M Row
40 KB Swings (Assuming 1.5P)
30 Box Jumps
20 Burpess - Up to Plate
10 HSPU - Mod to Wall Balls

Overall thought I did well, finished in 7:38 the mod was wall balls and did that since dont quite have the HSPU down.

A) Strict press
5 x 60%
4 x 70%
3 x 75%
2 x 80%
1 x 85%

55#-65-70-75-80

B) Pendlay row
5 x 5 @ 39kg

C) Hang power clean & split jerk
35 x 3
45 x 1
50 x 2

D) Death by Hang Power Clean + Jerk
41kg
8 rounds + 4 reps

rules: starting from rack at hang position, no resting allowed at any point or the drill is over

Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1-1.5 pood
20 Sit-ups
15 Hang squat cleans, 15-25 pound dumbells
20 Back extensions
20 Wall ball shots, 10-16 pound ball
1 Rope climb ascents

A) 5 sets
halting snatch deadlift + hang power snatch
35kg-37-38-39-40

B) 5 x high hang power clean
83#-93-103-113-123
0:11 0:12 0:16

C) 7 cal airdyne
3 seated rope pulls (20kg kb)
7 cal airdyne

x 3

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps