9am WOD is GO.  And OMG David and Emily are getting married today!

Buy In: Remove sleeves.  15 reps: unloaded barbell- upright rows (hands 6" apart bar to collarbone), reverse curls, shoulder press, regular curls, behind the back wrist curls.

Complete 4 sets of 8 reps in circuit fashion for load of:

Bench Press

Weighted Chins

Weighted Dips (use rings if able)

KB Shoulder Press

Buy In: Tabata Double Unders. Put on your lifting shoes ( you have those because you're committed, right?) Tabata- for this set you will spend 20 seconds "in the hole" in a static hold with a pvc pipe overhead with elbows locked for the work portion then rest for 10 seconds (x 8 duh).

10 reps: Unloaded barbell- hang power snatch, snatch balance (power), snatch balance (full squat).

Snatch: load progressively continuing to warm up until you hit a near max single.  From there, hit as many heavy singles as time allows.  Perform power or squat snatches as desired.

then in 10 minutes Complete As Many Rounds as Possible of:

30 Double Unders

15 Power Snatches (45/75)

Buy In: Run 400 meters.  15 reps: Scap-jacks (or as Berube writes them "slap-jacks"), band face pulls, band pull aparts, band shoulder dislocations, dumbbell external rotations, ghd situps, hollow body crunches.

perform a couple of warm up sets of shoulder press.

Shoulder Press 3 sets of 8 reps@70%

Complete 3 rounds for time of:

run 400 meters

5 bar muscle ups (sub pullups and dips 1:1)

10 push press (85/115)  (NOT FROM THE RACK)

Buy In: Run the Crye-Leike loop.  12 reps: Cat/Camel, Bridges, PVC OHS, Toes to Bar, Dips.  4" PVC Hip flexor smash, barbell triceps smash, downdog progression.

copied and pasted from CrossFit.com:

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

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U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.