Is this you?

http://www.youtube.com/watch?v=17ZrK2NryuQ&feature=player_embedded

If it is you, recognize it, understand it, make a plan, fix it!

Transition

10 rounds for time:
10 Wall Balls - 20#/10#
10 Russian KBS - 24kg/16kg

Time will be gained and lost during your transitions.

Get the set started, and hold on until you're done.

A1. Push Press, 3-3-2-2-1-1, 120 sec

A2. Chin-ups, 1 tough rep x 6 sets, 120 sec

B. AMRAP Press in 5 min - use 50% of your best Push Press

C. GHD Sit-ups - do 60 reps....any rep/set/rest scheme you like

For GHD's reach to a Medi Ball or a 45lbs plate on the floor.

Post Loads, reps for for press, and # of breaks for GHD's.

A. Power Snatch, 1 x 10 sets, 90 sec

B. OHS, 3-2-1-1, 120 sec

C. 21-15-9 rep rds for time:
OHS - 50% 1 RM
Push-up burpees

Post loads and metcon time to comments.

Front Squat, 3-3-1-1-1, 120 sec
+
Hang Squat Clean, 1-1-1-1-1, 60 sec - all sets at same weight
+
50 reps for time
Todd - toes to bar
Arti/Judy/becky/jessie/carrie - knees to nipples

Post loads and time for ab WOD to comments.

Don't Wait...

A1. Bench Press, 6-6-4-4-4, 180 sec

A2. Chin-ups, AMRAP x 5 sets, 180 sec (kipping, strict, or assisted)

B. Tabata DB Thrusters - 25/15


Post loads for bench press and reps for chin-ups and tabata score to comments.

Deadlift, 1 rep x 10 sets, 60 sec rest - all reps @ 85% RM
+
"Sprint"
15 DL - 155/95
Row 300m
15 DL - 155/95
Row 300m
15 DL - 155/95


Post DL loads and Metcon time to comments.