10 rounds of
5 pull ups
5 push ups
5 sit ups
5 squats

Fun Imported.

Tabata:

-Pull Up
-Push Up
-Sit Up
-Air Squat

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Rest 5 minutes, then

100 Slamballs for time

4:22 RX/4:01RX

30 second pr for me, not too shabby. The squats after the row always zap me.

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Rest 5 minutes, then

100 Slamballs for time

5:30 RX / 3:59 RX

Last time doing this was during On-Ramp, completed in 7:10.

11.17.11- 21.15.9 Burpees WOD
weighted burpees w/25/45# plate

burpee box jumps

burpee pullups

Front Squat
5-5-5-5

Then...
25 KB Swing (55#)
50 Burpees
75 Air Squats
100 Situps

5 laps for total time of 43:29

9th place out of 19 Cat 4 racers

Warm Up:
2x
5 American Kettle Bell Swings (52 LBs)
10 Jumping Squats
Work on a Weakness (I did some pull ups)

Mobility:
Hip Flexor
Pain Ball on your feet
Sit in Squat for a minute

Max Effort:
1 Rep Max: High Back Squat*
255 LBs

MetCon:
15-12-9
Back Squats (185 LBs)
Sumo Dead Lift High Pull (95 LBs)
Russian Kettle Bell Swings (70 LBs)
Floor Wipers

Perform 2 min. of each exercise for max reps

No rest between each exercise
Score is total reps

sumo deadlift high pull 95#
double unders
wallball 20#
double unders
box jumps 24"
double unders
pushups
double unders
front squats 95#
double unders

I was shooting for 500, so mission accomplished. Yay for me.