23.4

One of my favorite weekends ever, Check out the creeper on the GHD

Oly Strength
Snatch Ladder with Double Unders (Total Time 21:30)
           On the 1:30
     50 seconds to:
     Complete 20 Double Unders
       then
     Complete the lift
     40 seconds to change barbell weight
Women's weights:

       105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights:
        155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
Double Unders Start at:
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30, 21:00
     If you fail on a round, return to the last completed weight. Snatch that weight on the 30 seconds for the time remaining in 21:30. If you do not complete one of these, strip the weight again and continue at the weight prior to the last completed weight. Continue this until the clock shows 21:30.

Strength
1A. Incline Bench Press 7 x 1 @ 92%                      rest 45 seconds
1B. Corn Cobb Pull Ups   7 x 5                                rest 45 seconds

Engine WOD
     30 Toes to bar
then
2011 Regional Event 3
     21-15-9 reps for time of:
     Deadlift (315/205lbs)
     Box jump (30”/24”)
then
     30 Toes to bar
             14 Minute Time Cap

Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 4 x 1 Weighted Rope Climb
            Walk from GHD to the Prowler to the rope with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions