Buy In: PVC Shoulder Dislocations

Bench Press 1x3@60,70,80% (max reps last set)

then:

Monkey Bar Party Tricks plus Beach Muscle Pumping Party

Buy In:  Love yourself with the foam roller

Deadlift 1x3@60,70,80% (max reps last set)

then:

consult a trainer if you need more work.

Buy In:  Clean Progression using unloaded barbell  w/ Trainer (as a group)

then

"Jan"

5 Full Squat Clean and Jerks (75/115)

5 Pull Ups

10 Rounds for time

scaling for this WOD will include lighter weights and power cleaning from a hang position.  Strive to improve your lifting mechanics and demonstrate mastery of the lifts (in addition to a mastery of conditioning) in executing this WOD.  The house record for this WOD is 9:48 held by Brandon Bergin from CrossFit KTown.  For the record his form was uglier than dammit, but his time stands nonetheless.  Jan is not a standard CrossFit WOD. I put it together in the summer of 2008.  You will not find it on Beyond the Whiteboard, CrossFit.com, etc. A search of the archives will show previous times for those interested. 

Buy In: Y,T,W,L,I Shoulder Drills

Shoulder Press:  1x3@60,70,80% (max reps last set)

then:

for 10 minutes

Run 25 Meters then rest the balance of 15 seconds.  Running is shuttle format. 

Buy In: Hip Mobility Series

Leg Swings, Quadruped (bird dog), Fire Hydrant, etc.

Front Squat

1x3@ 60,70,80% (max reps last set)

then for time:

1 Minute/Station

Wall Balls

Burpees

Double Unders

No rest between stations.  Rest 1 Minute between rounds.  5 Rounds.  Score= Reps.