9am WOD come see what Chef Andy is cooking up (I bet its spicy).

Buy In: you jokers who roll in late better start paying up on your burpees. We have to keep it fair and we intend to remain consistent on enforcing punctuality. We aren't being petty, we are serving the greater good.

Run the EPB loop. Unloaded barbell clean progression 5 reps each position. 5 minutes freestyle mobility then:

Power clean 5,5 3,3 1,1,1

Time cap 7 minutes.

Power clean( Women 85% bodyweight, men bodyweight)

Pull up

complete 1 rep of each movement then add a rep each time (1,1 then 2,2, then 3,3 and so on)

Buy In: Educate yourself about Laura Phelps Sweatt.  This assumes that you know who the guy in the left of the picture is. Many of you may not.  That is Ryan Berube our 5:30am trainer and getBUILT OG.  Revel in the awesomeness that is this picture.

2x12 reps: band shoulder dislocations, band pull aparts, band face pulls, hand stand pushup partials or sub 3 cartwheels left hand first, 3 cartwheels right hand first, push ups.

Bench Press: 9,7,5,3,1,1,1,1,1. Post loads to comments.

Finisher: Tabata Push ups.

Mobilize: Couch Stretch, Olympic wall stretch, Captain Morgan stretch.  Iron out your gristly bits using ball/bars/rollers.

Front Squat 11-9-7-5-3-1

then for time:

Tabata Front Squats 63/95

Southern Star Loop- leave out garage door run onto Cowart towards the construction, re-enter via the garage door

post time and total reps to comments.

Buy In: Tabata Double unders, rower or airdyne.  Band shoulder mobility (if you feel lost, consult the mwod poster for overhead pressing- take advantage of the money we spent on these great posters- PROACTIVATE people!- we're trying to teach you to fish here). 

12 reps: dumbbell external rotations, light dumbbell shoulder press, band shoulder dislocations.

Shoulder Press 5 sets of 3. Go heavy.

then for time complete:

21-15-9 reps of

box jumps

wall balls

burpees