WOD 111213

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Ups
-20 Sit-Ups
-20X Press with dowel
-20X Push-Press with dowel
-20X Push-Jerk with dowel
-10X Push-Press with barbell
-08X Push-Press with 50% of 1RM

Then:

Max Effort
Push-Press 60% of 1RMx3

Clean & Press 5-5-5 or more , 15 minute limit @ 80% of Press 1RM

Timed Effort

AMRAP for 15 minutes
Run 200 Meters
Max Rep Hang Clean 135/95 (putting down bar is end of set, no resting bar on quads, etc.).

Do this in either order, for large groups experienced athletes do part A first, and visa-versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes: At any time during the day (but not during class) 10X Prowler Push, up/back (on mats) going up in weight every time, and terminating at the highest weight possible (club record, 385, Maximus). Wet down the mats with the hose (put it back exactly as you found it), wear shoes with good traction, climbing shoes are good, so are hiking or trail running shoes designed for wet surfaces, or hybrid lifting/CF shoes.

Post load in parts A and B to comments.