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Strength/Skill Every 90 seconds, for 9 minutes, complete: Jerk x 1 @ 85% (focus on mechanics) *Build over the course of the 6 sets 5

Strength/Skill Two sets of: Wall-Facing Split Handstand Hold x 45 seconds followed by … Four sets of: 15 foot Handstand Walk (or walk with assistance)

Strength/Skill Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 2 rep @ 80-85% *Set

Strength/Skill Every 2 minutes, for 14 minutes, complete: Front Squat *Set 1 – 4 reps @ 75% *Set 2 – 3 reps @ 80% *Set

Strength/Skill – Jerks Every minute, on the minute, for 10 minutes: Jerk Dip + Jerk x 1 rep @ 75-80%   then… 3 sets of:

Strength/Skill Every 2 minutes, for 10 minutes (5 sets), complete: 1 Clean from 2″ below the knees   Immediately followed by . . .  

Strength/Skill Take 12-15 minutes to work up to a new 1-RM Overhead Squat   then… Every 90 sec for 9 minutes (8 sets): Snatch x

2009 CrossFit Games WOD #8… For time: 15 Cleans (155/100 lb.) 30 Toes-to-Bars 30 Box Jumps (24/20 in.) 15 Muscle-ups/dips 30 Dumbbell Push Presses (40/25 lb.)

In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 50

Strength/Skill Ten sets of: Back Squat x 2-3 reps (all sets performed between 85-95% 1RM) Rest 3 minutes between sets.   Metcon For time: 60