10 minutes EMOM:
5 Deadlifts

rest a couple minutes

10 minutes EMOM
5 Push Press using dumbells

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

---

well, i still have a long way to go. but this was a great #WOD.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Bench press
E2MOM x 5
10-8-6-4-2

Decreasing reps, increasing weight.

Start first set of 10 around 50-55% 1RM

Choose ONE of the following sports

Swim 1200m @ 85%

Bike 30k @ 85%

Run 10M @ 85%

Row 10k @ 85%

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

10 rounds
3 burpee pull-ups
6 front squats 135/95
9/6 cal bike

30 reps of each of the following

Back extensions
box jumps 20in
jumping pull-ups
KBS 1/1.5 Pood
walking lunges
Knees to elbows
Push press 45/75lbs
wall balls 14/20lbs 8/10' mark
burpees
double unders

Could not mark this as Rx b/c I used 18inch box. Did shave nearly 6 minutes off my previous time of 23:49 back in December.

Need to do burpees faster.

5 Rounds

10 Deadlifts @75#
15 Box push-ups on 30" box
20 Step-ups
25 KBS @green

WOD:
7 Rounds for time:
-10 Wall Ball Shots
-10 Pull Ups

post-WOD:
2 minutes max situps (111)
2 minute air squat
Max bar hang (3:24)

I felt kinda fast on the workout until Tim decided to put me to shame. Good work dude!