9am The Marc Mayes Experience.  You're done when Mayes is done.  The WOD is "Linda":

copied and pasted from CrossFit.com
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.


http://media.crossfit.com/cf-video/C...leLindaWOD.mov

Buy In: Remove Sleeves. Jump Rope. 12 Reps: PVC Shoulder Complex, Dumbbell External Rotations, Band freestyle.

5 sets of 3 Bench Press (don't forget Mayes is programming "Linda" on Saturday)

5x5 Muscle Ups (sub pullups and dips 4:1)

3x5 Kettle Bell Curl and Press

3x5 Kettle Bell Skull Crushers

3x10 Toes to Bar

Buy In: Row/Run.  Squat Prep.

Front Squat 5x3@85%

Beep Test

Post load/ beep test level to comments.

Row or Run.  Accumulate 10 minutes of self-care: pvc/barbell rolling , band freestyle, lacrosse balls etc.

copied and pasted from CrossFit.com:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

scale as necessary.  sub for handstand push ups is regular pushups.

Buy In: Row 500. Squat Prep/Shoulder Prep

Back Squat 4 sets of 4@85%

Shoulder Press 4x8@ 75%

Chin Ups 4x8