WOD for Wednesday, 10/15/14:

100 squats
800m run
50 squats
400m run
25 squats
200m run

WOD for Tuesday, 10/14/14:

4 rounds:

350m row
8 hang power snatches (115#/75#)
15 box jumps (24″/20″)

WOD for Thursday, 10/9/14:

10 minutes to find your 1RM back squat

rest 3 minutes

EMOM for 8 minutes:

3 squats @75%

WOD for Wednesday, 10/8/14:

AMRAP for 20 minutes:

10 toes to bar
10 burpees

WOD for Monday, 10/6/14:

AMRAP for 3 minutes:
ring muscle-ups
rest 3 minutes

AMRAP for 2 minutes:
ring muscle-ups
rest 2 minutes

AMRAP for 1 minute:
ring muscle-ups

*first set of each interval must be ME