5 Rounds of:

60 seconds DU's
45 seconds rest

Count the total

For time
12-11-10.....1

Burpees
Situps

WOD:
21-15-9
Deadlift - 105 lbs
Box Jumps (subbed step-ups)

WOD: For Time
400 meter run
25 HSPU (subbed 35# barbell shoulder press)
400 meter run
50 Pull Ups (subbed 40 ring rows and 10 jumping pull-ups)
400 meter run
75 Push Ups (knees)

All pull-up stations were full, so had to sub ring rows.

Post WOD:
200 meter Farmers Carry - 30 lb. KB each hand

3 x 400m run
fastest time: 1:15

21-15-9
Deadlift @ 60kg (RX-80)
Pushpress @ 30kg (RX-30)

Skill: Work on 1 Leg Box Jump

4 Rounds:
30 Wallball 20lb
30 KBS 1.5pood
200m Run

I had what felt like 0 grip today, I had to break up my KBS tooo much :( Really hurt my time. But I pushed through it.

"Gentle Flow" w/Samantha

05-19-2011 WOD
Skill: Work on 1 Leg Box Jump

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

3 Rounds
15 Front Squats 63 lbs
20 Kettle Bell Swings 35 lbs
10 Handstand Push Ups

Active Warm Up:
100 Jump Rope (singles)
10 Diamond Push Ups
10 Toes to Bar
Bergener with PVC and again with 45 LBs Bar
10 Seated Box Jumps (seated on 4 45 LBs weights to a 24" Box)

Clean and Jerk:
1-1-1-1-1-1

40 Knee Jumps