4.5 miles

I did these with Kristof at his GYM:
warm up for about 20 minutes (DUs and random stretching)

Warm up WOD
5 rounds:
6 KB swings (70 lb DB)
10 burpees

rested for a few minutes

10 mintues of:
on the minute begin and when done rest for the remainder of the minute:
5 DB DL (35 lb DBs)
5 DB Hang power cleans
5 DB PP

rested for a few minutes then did
warming up and playing with Hang Power Clean and PP and OHS
I then switched to 5 power cleans re rack then go right into 5 OHS
75 lbs, 95, 115, 135 (2)

all felt great.. I was actually holding back but glad I did

later on when Kendall was feeling better we went to the pool and had some fun for a while as well.

Stretched out shoulder with bands. Then used racquet ball on ground for shoulder.

Did some deep squat holds, then put legs up on the wall (squat stretch, spread legs, and bands to pull feet down with straight legs)

Got 2 bar muscle-ups. They were pretty sloppy with one arm over at a time. Then did a 30 sec L-Hang.

Squat snatch 3x3 @75%, 2x2 @80% (75, 80#)
Jerk 3x3 @75%, 2x2 @80% (105, 115#)
Clean pulls 2x3 @95%, 3x3 @100% (135, 150#)

15min AMRAP
2 deads (155/95#)
2 hang cleans
3 jerks

30 + 3

3 rounds of:
20 KB swings (1.5 pood),
right arm - 20 squats in rack position
25 yrd farmer walk in rack rt arm
20 KB swings (1.5 pood),
left arm - 20 squats in rack position
25 yrd farmer walk in rack left arm
(17:52)
I got this from CF Metropolis, but messed it up a bit. It is supposed to use a 2 pood and only do 10 reps not 20.. so I think it's a good modification.

Great WOD - I usually did about 15-17 KB swings and then finished up with a short set took a few seconds break and went into the squats for about 15 - 17 reps, did a couple and then went right into the farmer walks which were all unbroken and not too bad really.
I liked doing the squats with the KB and the farmer walk was a nice litle taxing movement to keep it all going.
I think I could go faster I'm sure but 2 new movements and frist time WOD. Super early as well.

AM)
Row 7K @ easy pace
(get off rower every 1K for 30 sec to move around)

SCORE: Total time = 32:40. Working time = 29:10

PM) Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
SCORE: 175, 185, 195, 195, 200, 205

3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
-rest walk 90 sec-
SCORE: 0:36, 0:35, 0:34

3 sets:
20-30 wall balls unbroken
-rest 30 sec-
AD 20 sec @ 95% effort
-rest walk 2 min-
SCORE: 1:41, 1:40, 1:42 (times include 30 sec. rest, but not 2 min. rest)

Metcon:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 17:58

Skill
Snatch - 60kg

Strength
3-3-3-1 Front Squats (80kg - 90kg - 100kg - 110kg)
3-3-3-1 Power Jerk (60kg - 70kg - 80kg - 90kg)

Midline/Assistance
3x10 Hip Thrusts (20kg)
3x10 seconds L-sit Hold (2m rest)

endurance
warm up: 5 minutes row at 2:10
2x2000m row (4m rest) (7:51 - 8:12) (resistance of 1st at 10)
-4 minutes rest-
1000m row (3:51)
-4 minutes-
500m row (1:53)
cool down: 5 minutes row at 2:10

I did this one early in the morning. I was a bit tight and did warm up for a little while, but not as much as normal.
I did this in about 12:15
I did a bit of stretching after and rushed home to shower and get ready to take the kids to camp.
I did this as sets of 10, and kind of plodded along each set of 10 to not waste too much time resting between sets.
I did the last 20 together to not rest before the last 10. I should see how long I can go just plodding along like that... it would be good to use the heartrate monitor to really judge my heartrate and see how i feel.. so much of our pain is in our heads... I know I can go faster and harder.. you just have to get your head on right.
Good WOD.

Last time I did this WOD: 2012-12-24 - Same results
12:15
I did this with VERY little warm up to just bang out a fun somewhat fast paced WOD.

Bench Press

Worked to 275 - 3x2

C&J Complex
1 Deadlift
1 Power Clean
1 Hang Squat Clean
2 Jerk

Worked to 205

4x3minute intervals with a 1 minute rest
Burpee Box Jump x2
Burpee Pull Up x2

118 reps