Buy In:  Tabata style :20 wall balls, :20 burpees, :20 Toes to Bar, :20 slam balls, repeat

Squat prep: you know what to do!

Back Squat 7-5-3-1-1-1

then for time complete:

50 Wall Balls

100 Double Unders

40 Wall Balls

80 Double Unders

30 Wall Balls

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double Unders

Buy In: Tabata style :20 Jumping Jacks :20 KB Thruster, :20 Dips, :20 Hanging L-Sit, repeat. 4 minutes total.

5 squat cleans followed by 3 jerks@ 50% of 1 rep c&j max

4 squat cleans followed by 3 jerks@ 60%

4 squat cleans followed by 3 jerks@ 70%

3 squat cleans followed by 2 jerks@ 80% for 3 sets.  

To reiterate: first complete all of the prescribed cleans, then move on to the jerks. If at anytime you miss a jerk, the set starts over from the beginning. The weight at 80% is the only weight you will do for 3 sets. Post questions to comments.

Post loads/stoked factor/torso angle attractiveness to comments.

Hey- the milkman comes on Wednesday nights between 5:30-6 don't forget. Return your empties and pick up your fresh, creamy grow-juice.

Buy In- Tabata-style :20 pistols (alternate left/right) :20 Superman static hold in the "up" position, :20 Hollow body hold, :20 Handstand walks (sub handstands against the wall, or cartwheels, or headstands). Repeat.

12 reps cat/camel, bridge, side-lying bridge.

PVC the holy-heck out of your hip flexors. I continue to be surprised by how many people lack basic competency with this, given that it shows up in the buy-in constantly.  Practice learning.

Snatch Grip deadlift 5 sets of 3 reps (hint- this is a lot easier if you don't have hip flexors as tight as banjo strings. Refer to the pvc work above).  Warm up with a few sets. Your first working set will be at a weight equal to 100% of your snatch. Since most of you snatch 30% of what you deadlift, this shouldn't be too hard.  Add weight from there if and only if you are able to maintain an attractive torso angle. Yes- Im judging all of you on the attractiveness of your torso angle.  Let me be honest- most of you don't do it for me.  Just keeping it real.  

Then: Complete 5 sled sprints. Walk over to Cowart on the other side of Main and go for max distance in 10 seconds.  Women use 2 45's men use 4.

post attractiveness of your torso angle to comments.

Buy In: Tabata Style- 20 seconds PVC Samson Stretch left side, rest 10 seconds, 20 seconds right side, rest 10 seconds,  20 seconds PVC Overhead Walking lunges, rest 10 seconds, 20 seconds OHS, rest 10 seconds, repeat.   4 minutes total work.

Complete 5 reps at each station, twice. 

"Fight Gone Bad"

1 minute Wall Balls 14/20

1 minute Sumo Deadlift High Pull 53/75

1 minute Box Jump 20" Box

1 minute Rower 

1 minute Push Press 53/75

rest 1 minute.

Complete 3 rounds. Count total reps (calories on the rower). Post total to comments.

Group Buy In: Tabata-style Push-ups for 20 seconds, rest 10, Pullups for 20, rest 10, Squat for 20 rest 10, situps/crunches for 20 rest 10, repeat.  4 minutes total.  Call your mom if you get confused.

Squat Prep: frog stretch, olympic wall stretch, couch stretch, banded hamstring stretch. PVC mobilization- hips.

Complete 3-5 sets of 3-5 squats in order to prepare for the strength phase.

Every minute on the minute for 12 minutes complete 2 squats@80% of your 1 rep max

Finisher: 20 reps of pulsing (featured in video).  If the link fails, go to CrossFit.com and watch the video featured on today's WOD called, "Developing strength for the L-Sit".