For time:
bodyweight back squat, 21 reps
42 GHD situps
bodyweight back squat, 15 reps
30 GHD situps
bodyweight back squat, 9 reps
18 GHD situps
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Category: .Your WODs
Three rounds for time of:
Row 500 meters
Run 400 meters
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taken from Crossfit.com
Five rounds of:
3 Power Cleans, 70% of 1RM
6 Deadhang Pull-ups
100m Shuttle (50m down/back)