WOD (3 rounds. rest two minutes between rounds):

• 400m run
• 5 weighted pull ups (20 lbs)
• 5 dead hang pull ups
• 5 kipping pull ups

After resting two minutes:

WOD (3 rounds. rest two minutes between rounds):

• 500m row
• 5 shoulder presses (95 lbs)
• 5 push presses (95 lbs)
• 5 jerks (95 lbs)

Extra Credit

My squats suck.  Time to fix them.

WOD: 3 sets of 5 back squats (245 lbs)

Fun

WOD 1 (while other team moves medicine balls):

• 7 knees-to-elbows
• 7 burpee box jumps
• 7 sit ups

I completed 3 rounds

WOD 2 (as team): Move all the medicine balls (30ish) 100 yards. Move them back.

WOD 3 (while other team rows 2,600m):

• 15 double unders
• 1 rope climb

I completed 5 rounds

WOD 4: As a team, row 2,600m. Each team member can only row 10 pulls at a time. When you hit 10 pulls, another member takes your place.

Pressing

3 sets of 5 bench press (165 lbs)
WOD (5 rounds):
+ 7 front squats (95 lbs)
+ 200m run
My time was 6:49.

Couplet

WOD (4 rounds. ~30 seconds rest between):

• 5 back squats (225 lbs)
• 15 pull ups

My times:

1:06, 1:03, 00:59, 1:07

Running Grace

WOD (3 rounds):

• 10 clean + jerks (115 lbs)
• 800m run

My time was 17:52. My shoulder is feeling pretty good. I think I'll start going heavier again on cleans next week.

TGIF

WOD 1 (5 rounds):

• 5 hand stand push ups
• 7 pull ups
• 9 KBS

My time was 6:03

WOD 2 (5 rounds):

• 5 dead lifts (225 lbs)