Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

WOD Demo with Spencer Hendel and Darren Ellis by Again Faster Equipment - video [wmv] [mov] [HD mov]

"Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler - video [wmv] [mov] [HD mov]

"Yes, You Can" free CrossFit Journal article by Hilary Achauer.

WEATHER UPDATE:
6pm class is CANCELED tonight.
We will have Open Gym tomorrow from 10-11am. We will also be open on Sunday at 2:00 for anyone who wants to run the 12.2 WOD or just come by to get Cori's autograph.


Skills WOD:

4 rounds for reps of:
1 min GHD Situps
1 min Rope Climbs
1 min Handstand Pushups
1 min Rest

Post total reps for each exercise to comments.

20 minute AMRAP of:
10 Grasshoppers (right + left = 1)
10 V-ups
3 Wall Climbs
1 Rope Climb

For the grasshoppers, the shin contacts the opposite forearm. For the wall climbs, toes and chest touch the ground to toes and chest touch the wall.
Post rounds completed to comments.

Grasshoppers and Wall Climbs are demonstrated in this video from CrossFit Maxim - video [wmv] [mov]