5 Rounds for time of:

Run 400 m
3 rds of Cindy (5 pull-ups, 10 push-up, 15 squat)

50 Back squats 45#
Run 200 meters
40 Back squats
Run 200 meters
30 Back squats
Run 200 meters
20 Back squats
Run 200 meters
10 Back squats
Run 200 meters

1 round for time

then

2 minutes front leaning rest

I've been saving a special one that I want to try.  It's brutal.  I'm thinking a Saturday WOD this week.  I'm not sure that we can get 'er done in under an hour.  Let me know if you're in or out for a workout on Saturday.

50 Double unders
10 Push jerk 155/105

1 minute rest between rounds

5 rounds

10 Burpees
1 Snatch each hand L&R  70/45#
9 Burpees
2 Snatch each hand L&R 70/45#
8 Burpees
3 Snatch each hand L&R 70/45#
7 Burpees
4 Snatch each hand
........
2 Burpees
9 Snatches each hand L&R 70/45#
1 Burpees
10 Snatches each hand 70/45#

1 round

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18's Walking lunge 100 ft. 15's Walking lunge 100 ft. 12's Walking lunge 100 ft. 9's Walking Lunge 100 ft. 6's