Pre-WOD:
5X5 Bench Press @ 70%

WOD - For Time:
-100 T2B
(Top of Every Minute Do 10 Push Ups)
10 Minute Cap

Post:
6 X 10 Sprints @ 70% Effort

No mod. 63 T2B, pushups really started to fail those last 4-5 rounds.

60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

Rest 2' between each set

Shoulder press 15-12-9-6 reps

For time:
200/150 Calories, Row
100 Wall Ball Shots, 20/14
50 Power Snatch, 75/55
25 Burpee Box Jump Overs, 30"/24"

Clean pull 4x3
Clean & jerk 7x 2
Push press 3x3

4RFQ
20 Plank Shoulder Taps
3 Y,T,I,Y
10 SA KB Swings (ea)

Deadlift
2-4-6-8-10

1) 2-4 rounds:
10-25 ghd
5-20m hs walk

Rest 90s btw rnds

2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rm

After every set complete 1 legless, scale to 1-2 normal rope climb