SWOD: 20 minutes of gymnastics. mainly handstands and a few l sits.

DWOD: 4th Quarter is Ours

Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 235 lbs
10 Burpees

time: 7:21. deadly. so deadly.

5 rounds for quality
20 V-ups
15 tuck crunches
20 second hollow hold
20 second arch hold

SWOD: squats @ 200
press @ 125, did not complete. very hard.

DWOD: Death By Pull Up

Complete:

1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...

Got to the eighth minute.

50 min
A. Run for 30 min
31.00, 5 km
6.12/5.19 min/km
137/151
B. Shoulder recovery flow

1 RM of:
-Deadlift (235) pr
-Strict press(110)
- Backsquat (165) butt to ground

Clean and Jerk 135 lbs
30 reps for time

Got late at work so trained on my own after dinner

Deadlifts
5x135
5x155
5x175
5x195
5x215

21-15-9
Dumbbeell Squat Cleans (45) scaled down to 25#
Burpees

No timer :(

E2MOM 5

10m HS walk
8 Box over burpees

Press
2 sets of 5 reps
1 set of max reps- 105#, 6 rep max

Then,

Back Squat
2 sets of 5 reps
1 set of max reps- 190#, 7 rep max

Then,

5 minutes of a handstand hold- 15:00
-every time you drop, 10 straight legged sit-ups

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/