5K run

Treadmill @ 1% incline

Warm-Up
200M Prowler Push (warming up with the "Prowler"...nice.)

2-Minutes of:
-Box Jumps (alternating legs, high and low)
-Side Box Jumps (alternating legs, high and low)

Partner Pull Ups (10 each)

Two Rounds of:
5 Air Squats
14 Push Ups
11 Lunges (each leg)
5 Pull Ups
14 Sit Ups
11 Double Unders
5 Line Sprints
14 Box Jumps
11 Burpees

Wedding date is 5.14.11...so creative. ;)

Cool Down:
-200M Medicine Ball (10lb) Throw (throw the ball behind you, run to it, throw it again...)
-21 Medicine Ball (10lb) Sit Up and Presses
-1 Mile Walk to Brunch

FUN!!!

3 x 5k, without deviating more than 2 min from best 5k. Recover 5–10 minutes

25:31, 25:22, 26:24

10 rounds for time:

3 power cleans (135 lb)
6 strict pull-ups
9 box jumps

21-15-9
Overhead Squats (Rx 95/65)
Pull Ups

21-15-9
Thrusters (Rx 95/65)
Burpees

15 Front Squats 80

1000m Row

50 Box Jumps 20in

1000m Row

WOD - Complete as many rounds as possible in 20 min of:

10 Ball Slams (20/14)

10 Thrusters (45/33)

Quality
4 x (Squat) Clean + Jerk + Power clean + jerk (60/40 Kgs).

CrossFit Games Open WOD #2

As many rounds as possible in 15 minutes:

9 Deadlift, 90 lbs
12 True Push-ups
15 Box jumps

7 rounds + 2 deadlifts

10min EMOM 3x Thruster