Pre WOD:
5x2 Thrusters

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WOD:
20 min (10 Max Rounds, 1 minute rest between rounds)
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

20 min
1 pt - Deadlift
4 pt - clean
5 pt - clean & jerk
10 pt - Snatch
135#
Total: 777

Was travelling, so I did this workout at CrossFit Branson in Missouri

3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

Mobility
Hips legs and shoulders

Strength
Work up to either a max weight of OHS x15 or do max reps at bodyweight
My 1 rep max back in November was 185. Tonight I did 175 x7! Stood up with my 8th rep but could not keep it locked out and had to bail! Still excited though!

WOD
3 rounds
350m row
20 wall ball
10 inverted ring rows

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 box jumps

• 5 power cleans

• modified box jumps to tuck jumps

Deadlift 1 RM

10 rounds of:
5 burpees
10 Thrusters (40/20#)