Put Your Hands Together...

Clean-and-Press
3-3-3-3-3

This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130

Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps

We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.

Weight: 175.8

Warm Round Of Applause

Back Squat

1-1-1-1-1

After each single, complete 3 box jumps as high as possible.

Rest 5-7 minutes, then:

10-9-8-7-6-5-4-3-2-1

knees-to-elbows

clapping push-ups

225# was my final and heaviest load... used a 30" box with 2x45's and 1x35 plate stacked on top. I pulled a 7:14 on the metcon with push-ups being the determining factor, although I was able to stick with the claps for the duration.