6 rds for time of:
9 KB swings, 64#, 35#
7 pullups
5 deadlifts 155#,95#

http://crossfitsouthie.com/what-does-it-mean-to-rx-a-wod

Strength
Clean and Jerk
3-3-3-3-3 <=== 145

WOD
5 Rounds
3 Power Cleans (165,110)
4 Front Squats
5 Shoulder to Overhead

L3 – 135/95
L2 – 95/65 <===
L1 – 65/35

21-15-9
SDHP
HSPU

Warm up:
60 hollow rocks

For Time:
1 mile run
100 kb swings @ 53#
1 mile run
(22:01)

Strength:
Power clean and jerks practice

Buy In- 800m Run

Then,

“Annie”

50-40-30-20-10

Double unders

Abmats

Cash Out- 800m Run

Annie time was about 15 seconds higher, but understandable given the buy in....

1RM Shoulder Press
5@ 60% (85)
5@ 65% (90)
5@ 70% (100)

WOD
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU
Continue to increase reps until you can't complete both movements in the alloted time.

Failed on round of 8 Cleans
Failed on round of 7 HSPU

Post WOD
4 rounds of:
10 weighted situps
45 second plank.

3' AMRAP followed by 1' rest: 5x of:
3 Power cleans (135#/95#)
6 pushups
9 air squats

WOD #1: Penny Voyeur Thoughts
10 Min AMRAP
10 Toes To Bar
15 Box Jumps
20 KB Swings (50/35)
While one partner is working the other will run 200m. Partners will switch after each 200m Run.

REST 4 Minutes

WOD #2: Sexy Beasts
10 Minute AMRAP
30 Double-Unders (60 Singles)
20 Wall Ball Shots
10 Pull-Ups

Rest 4 Minutes

WOD #3: Deja Vu
AS A TEAM COMPLETE
20 Toes To Bar
30 Box Jumps
40 KB Swings
50 Double Unders
40 Wall Ball Shots
30 Pull-Ups
200m Run Each

3rds
1min T2B (20, 20, 15)
1min rest
1min HRPU (29, 29, 29)
1min rest
1min Abmat Sit-ups (41, 23, 30)

5 Rounds For Time:
10 Split Jerks 155#
15 Box Jumps 20"
20 Jumping CTB Pull-Ups