WOD Tuesday 2/6/12

Strength:

   7 rounds of:
       3 Deadlifts + 3 Hang Power Cleans
       *Do not let go of the bar during the round (5 burpee penalty)
       *Deadlifts and Cleans are done on the same bar with the same weight
       *Try to add weight to each round and rest between sets as needed
     

Conditioning:

   Workout 11.4 from the 2011 CrossFit Games Open

   As Many Reps As Possible  (AMRAP) in 10 minutes of:
       60 Bar Facing Burpees
       30 Overhead Squats (120#/ 90#)
       10 Muscle Ups

   Intermediate:
   AMRAP 10 of:
       30 Bar Facing Burpees
       20 Overhead Squats (95#/ 65#)
       10 Pull ups
       10 Dips

   Beginner:
   AMRAP 10 of:
       30 Bar Facing Burpees
       20 Overhead Squats (65#/ 45#)
       10 Pushups



Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.


Crossfit Games 11.4 demo.




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