Pre-WOD - Find 3RM Bench Press 95#

WOD
10 RFT
10 pull ups/10 ring dips (5 of each)
100m run
10 push ups
100m run
:30 second rest between rounds.

pretty sure morgan & i did 11 rounds... fun wod!

Ninjat
5 x 7

Pre-WOD:
Tabata Double Unders - 8 rounds

WOD:
5 rounds for time:
12 Wall Balls (20/14) (I used #12)
12 T2B

Post-WOD Skill work:
Work on handstands and walking handstands.

Did my first handstand!!!! YAY!!!!

1000 Meter Row
50 Thrusters (10 kg)
30 Ring Pulls

Trying to keep solid form and working evenly paced reps

http://crossfitsouthie.com/heavy-breathing

WOD
Row 1000m
20 burpee lat jumps
Run 800m
20 Power Snatches (95/65)
Row 500m
20 Thrusters (95/65)
Run 400m
20 Power Cleans (95/65)

Level 2 (75,55)
Level 1 (65,45)
ADV (115/80)

5 Rds of;

5 STO @70kg
10 Kipping pull-ups

16x200m at a consistent max effort pace with 30sec rest plus 200m at easy recovery pace between efforts.

As many reps as possible in 3 minutes.

Did this as the last part of the warm up.

10 min time limit
1k run
as many hand release push ups as possible

finished with 64 push ups