Ran 2.8 mi through town avg about 7 mph

Warm Up

3 Rounds:

25m TS
25m KH
25m LR
10 Scorpion Stretch
10 Knee Hug Sprawl
10 Shoulder PNF
250m Run

WOD
25min AMRAP

6 Deadlifts @65% PB
6/6 OAT
12 Burpees

Warm Up

3 Rounds

100 Skips
10 knee hug sprawls
10 Scorpion Stretch
25m LR
25m Spider Lunges

WOD

25mins - 1min/ Excercise

wall ball
Sumo Deadlift
box jumps
push press
row

Warm Up

3 Rounds

25m KH
25 Push Ups
25m IW
25 Squats
25m LR
250m Run

WOD

25m AMRAP

6 Cleans (64)
8 Push Ups
25 OH Lunges (25)
3/3 One Arm Snatch (20)
250m Run

Rounds of 21-15-9
Deadlift
Hanging Clean
Shoulder to Overhead Press
75#

10x1 Progression
1 Rep Max

WOD
13.5
Complete as many rounds & reps as possible in 4 minutes.
Advanced
15 Thrusters 100/65
15 Chest to Bar Pull-ups
Scaled
15 Thrusters 75/45
15 Chin to Bar or Jumping Pull-ups
For every 90 reps completed, add another 4 minutes

Pre- WOD
5x5 deadlift, 135, 145, 155, 165, 185

WOD
1000m row
30 HSPU (subbed hand stand holds and shoulder rehab movements)
1000m run

http://www.crossfitinvictus.com/wod/march-25-2013-fitness/

Three rounds for max reps:
60 seconds of Bench Press
60 seconds of Kettlebell Swings
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest

*sub rowing for dubs

10 squat cleans 135#
20 over the bar burpees
10 squat cleans 135#
10 over the bar burpees