WOD 4 Rounds of: 5 Thruster 135/95# Run 400m or 500m Row 5 Muscle Ups Post time to comments
WOD AMRAP in 12 min of: 5 Snatch Grip Deadlift (95/65#) 5 Hang Power Clean 5 Over Head Squats Run 100m or Row 150m Post total rounds to comments WOD courtesy of CrossFit One World 12/31/09
WOD Deadlifts 3-3-3-3-3 Post load totals to comments.
WOD 3 Rounds for time of: 1000 m Row 15 Power Cleans 115/80 Post time to comments.
WOD 5 Rounds of: 15 Push-ups 15 Double Unders 15 KB Goblet Squats 53/35# Post total time to comments.
WOD 15-12-9-6-3 HSPU Box Jumps 24/20 Ring Rows (feet on box at height of rings) K2E Post time to comments
WOD Cleans 5-3-2-2 Rest 5 min HSPU Max Reps 3x Rest 5 min Max HS Hold 2x Post loads and reps to comments.
WOD 250m Row 100 Double Unders 250m Row 75 Double Unders 250m Row 50 Double Unders 250m Row 25 Double Unders Post time to comments.