WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds

17-12-12-10-7

total 58

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled version
95x21
95x15
115x9

No rings. Dip station.
42
30
18

Sharing equipment between three people so time can't be measured.

WOD

Thruster 1-1-1-1-1-1-1 reps

95
115
135
145 fail
135
145
145
145

I wasn't to sure of my form until my last set though.

WOD

Four rounds for time of:
30 Glute-ham sit-ups

20 Back extensions

12:38

PLUS:

SDLHP 115×10
HPC 135×10
OHS 135×3
DL 205×5

WOD SCALED

"Barbara" Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
4:30
5:37
6:12
8:35
9:15

REST

Three on One off.

WOD

Another ass kicker:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

22:00 min

+500m row cool down :-)

I liked this one. I don't think my glutes and hammies are going to like it tomorrow though. Just remember that "The pain is just the weakness leaving your body".