Strength
Squat 1-1-1-1-1
Press 5rm
then perform 2×5 @ 90% of 5rm
Wod
Every minute on the minute for 10 minutes
6 Lateral Hops over paralettes
Sprint 30 Yards
Some 13.5 Aftermath…”Deezy…Deezy…take my shoes off please” lol
Our very own Abell on Power Athlete episode 5 for a few moments, lol
“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]
Crossfit South Bend blog 
http://www.allthingsgym.com/map-of-weightlifting-friendly-gyms/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+allthingsgym+%28All+Things+Gym%29&utm_content=Google+Reader
enter CFSB for this?
No rep… http://s2.postimg.org/bskjcc32x/image.jpg