Saturday's WOD

Thruster 5-5-5-5-5 (after WOD)

"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Friday's WOD

Tabata Clean and jerk (135/95)

Five rounds for time of:
2 Rope climbs
7 Handstand push-ups
10 One-legged squats

Thursday's WOD

As many reps as possible in 12 minutes of:
1 Box jump
1 Sit-up
2 Box jumps
2 Sit-ups
3 Box jumps
3 Sit-ups...

Three rounds for time of:
Row 500 meters
20 Knees to elbows
30 Supermen

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Death by Pull-ups

Death by 10m

Monday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

21-15-9 reps for time of:
Front squat (95/65)
Burpee
Pull-up

Saturday's WOD

Weighted pull-ups 2-2-2-2-2-2-2 reps

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups