November 15, 2012 (Thursday)

Warm-Up 

200m. Ski/Run/Row
4 HS Kick Ups/3 Wall Walks/10m. HS Walk
6 Broad BJ/3 ROM KBS/BJ Ladder
8 Hip Ext./8 GHD SU/8 HE

WOD

AFAP in 5 min:

• 30 Squat Clean & Jerk (155#)
• 30 Bar Facing Burpees

Score - 43

WOD

"Volkswagon"

21-15-9
     Body Weight BP - 205#
     Pull Ups - Unbroken

Skill

Work up to heavy 1 Snatch off Blocks - 190# *PR*

WOD

A. Complete with running clock, remaining time is rest:

• ~130m. - till minute 1
• 300m. - till minute 3
• 500m. - till minute 6
• 900m. - till minute 10

B. Jodi B-Day WOD

2 Rounds of:

     11 KB TGU (24kg./16kg.)

     30 Walking Lunges

     32 DU

Score - 4:31

WOD

EMOTM for 15 min.:

     3 HSPU

     2 Stone -> Shoulder

     1 48" Step BJ