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Warm-up/Skill
Extra time spent rolling out & stretching the lower back
+
"ANNIE"
50-40-30-20-10
Double unders
Situps


Strength
Squat cleans
3-3-3-3-3 (increase in weight)
NOTE: Each set of 3 should be unbroken touch & go's



WOD

Below is a WOD from the mainsite  (CrossFit.com)
Every now and than I'm going to throw in a mainsite WOD, so you can compare your times to peopel from around the world. (Sunday 120819)
Five rounds for time of:
5 Deadlifts @ 275/155#
10 Burpees

Here are some times, there are more in the comment section on mainsite.
5:17---6:24---6:36---6:42---7:40---8:05---8:28---8:52