5 Rounds
Run 400m
30 GHD sit ups
15 DL @ 120kg

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

I did this a little different. I did 6 Rds. with 1 minute rest between each Rd.
Next time I won't try to do what Cory or mike do. This taxed me more than I thought it would. I'll say it again...155# is just plain heavy.

Back Squat
5x3
255#

GHD
4x10

My back started to act up so I cut this wod short. Squats felt better than they have in a long time.

21/15/9
135# Pwr Cleans and 24" Box Jumps

21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run

For time, 3 rounds of:
* 10 power snatch (50/35kg)
* 10 pistol squats (5/5)
* 30 DU

for Time: 21-15-9
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

5X5 Bench Press
45-55-65-75-80
5X5 Dead Lift/ 5 Clean Pull Hang

85-85-85-95-105

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under (50 singles)

4 rounds + 9 T2B

5 rounds with 2 min rest after each round

5 power cleans -75
10 burpees
100m run

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

I felt fine on this one, and I was hauling some serious arse on the run/sprint. The two minute rest between rounds was actually a little too long IMO. Ninety seconds would have been better. What's really funny is that I used to think 2 mins. between sets of an exercise was on the shorter side in terms of rest...now it feels like an eternity!

The aspect I did like about this one is that there wasn't any incentive to coast or meter out my energy. Knowing I had a rest allowed me to blow it out full blast. I would like to see more of this type of workout in the future. It is more explosive, and less endurance focused. During many of our WOD's I feel like I'm saving myself for later rounds. I sometimes find that I actually do more work in the last round than the prior ones, when the end is closing in and I realize I have excess energy to burn.