WOD 111209

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Push-Up
-20 Burpee

Then:

Max Effort
Bench Press 60% of 1RMx3

Bench Press 5-5-5 or more , 15 minute limit @ 85% of 1RM

Timed Effort

EMOTM for as long as possible

10/7 Perfect Push-Up (chest only touches, full lockout to plank every rep). Weight vest optional.

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:
Max Rep unbroken Wall-Ball at any time during the day, target 150. We encourage as many people as possible to participate in Team CrossFit East Bay. One of the top teams last year had 230 people on the team.

Post load in part A and push-ups in part B to comments.