21-18-15-12-9-6-3 reps of:

pull-ups
box jump (24 inch)

2 Km Warm-up
6x400m @ 90% MHR

http://www.endomondo.com/workouts/258983151/2853730

A.
Find Deadlift 3rm - 145 lbs
Perform max repetitions at 80% of 3rm - 115 lbs 10 reps

B.
For Time:
1 Hang Power Clean 225/150 - 78 lbs
2 Pistols - adjusted
2 Hang Power Cleans 225/150
4 Pistols
3 Hang Power Cleans 225/150
6 Pistols
4 Hang Power Cleans 225/150
8 Pistols
5 Hang Power Cleans 225/150
10 Pistols

7:38min

131015: 3 rounds for total reps of
-1:00 ME front rack lunges (95/65)
-1:00 ME C2B Pull-ups
-1:00 UB Handstand hold
*perform 10 burpees upon completion of the entire wod for each time the hs hold is broken

No burpees yay!!

131009: For time
-500m row or 50 KBS (24/16kg)
-21/15/9 reps of: wallballs (20/14), pull-ups

Instead of Wallballs did push press b/c of knee injury
Used Green Band
15# DB

-21 Thrusters (95/65)
-21 Pull-ups
Rest 2 min
-15 Thrusters
-15 Pull-ups
Rest 2 min
-9 Thrusters
-9 Pull-ups

Used Green Band

131002:5 rounds of
-:30 sec ME row for calories
-:30 sec rest
-:30 sec ME Double hand KB Clean (24/16kg)
-:30 sec rest
-:30 sec ME 10m shuttle run
-:30 sec rest

Used 20#DB for clean

5 Burpees

3:57.6
-tough! Legs tired at end!

Clean x 3 3 RM