7 reps of bear series

14 burpees

4 rounds

Five Rounds for time:

10 pull-ups  (full extension, not mini elbow bends)

10 dips  (not reverse pull-up mini elbow bends)

10 push ups with feet on 45lb plate or bench (plank only, no snakes or butt pyramids)

20 weighted walking lunges  ( suggest weight 45/35, adjust to get knee touch every time)

50 sit-ups

10 deadlifts @ 225

10 t2b

100 single unders

4 rounds

50 pull-ups

400m run

21 95lb thrusters

800m run

21 95lb thrusters

50 pull-ups

Complete in as short as time as possible.

I am shooting for less than a day.

Two WOD @ 8:30 an 10:30 for Arnold practice:

WOD 1    -  185lb  power clean and jerk  – 7 reps

Carry two 50 lb dumbells length of the field house

135lb overhead squats – 7  reps

Carry two 50 lb dumbells back the length of field house

Five rounds -  15min  cap

WOD 2  -      1000 meter row

20 pull ups

20 HRPU

15 115lb thrusters

2 rounds for time

AJ, Mitch and Strick did both.   They made it look harder than it was.  LOL!    Not really.  Nice work guys!

15min AMRAP

10 hang cleans @95lb
10 hand release pushups
20 feet of walking lunges w/KB
5 toes to bar

Lunge and toe to bar standard – http://crossfitindynorth.com/2012gli/#Details

lunge – knee must touch the ground and full hip extension standing up -  use a weight heavy enough to challenge but light enough that you touch your knee and get back up straight every time.  Weight used at competition for men was 45lb and 35lb for women.

toes to bars -  when arms are at full extension down, your feet have to travel back behind bar.  both feet have to touch the bar.   if when you start doing these points on each rep  it seems hard to do, you are probably doing it right.  just ask Strick.

500 m row

25 burpees

25 kbs

3 rounds

4 dead hang pull ups

10 thrusters @95#

20 sit ups

7 rounds

10-8-6-4-2

front squat @95#

t2b

bar burpees

run 200 m or 100 jump rope

No WOD today. Weight room closed.