20 seconds of work 10 seconds of rest

8 rounds of each of the following (finish each exercise before moving to the next, counting your low round)

Pull-Up (10)
Push-Up (12)
Sit-Up (12)
Squat (12)

WOD by mhenrixon and dedicated to all affected by the bomb in Oslo and the massacre of Utøya.

5 Pull-Ups
10 KB Swings (Used 35#)
10 Push-Ups
10 Sit-Ups
10 Air Squats

As many rounds as possible in 20 minutes! This was a great one... definitely on my favorites list.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

I went through this twice and got to the same place both times.

Teams of Two:
75-50-25
Ball Slams (20#)
Triangle Push Ups
Jumping Lunges

Then:
Run 200 meters
50 Wall Jumps (~24”)
Run 200 meters

Extras:
100 Tire Flips
400 meter Log Carry (~65#)

3x10 Pistols, each leg (assisted)
3RM DB Shoulder Press (50lb.)

Ran back along Tropical Trail. Best I can tell, I covered 3.6 miles, which is pretty disappointing.

Should have been
7 x 125# Shoulder Press

I didn't have access to a bar for today, so instead I did 10 reps of 55# on each shoulder to compensate for the lower weight.

5-10-15-20-15-10-5

Shoulder Press (75/45)

Ring Dips (mod. asst. purple band)

Push Ups

Overhead Squat

1 RM

followed by

Ten Rounds

1 Dead Hang

1 Dead Hang L Pull up

1 Pull Over

1 K2E

1 Muscle Up