Row your boat

Strength
Bear Complex/Barbell Complex
(http://www.youtube.com/watch?v=0WOP9J7QPwI)

5 rounds of 6 reps

Go heavy, this is your strength WOD

WOD

2000m Row time trial

Lucky Number 7

SWOD
20 Man Makers @ 35# (2 dumbells of 35#)
http://www.youtube.com/watch?v=jOIZeNj9pBc


DWOD
7 rounds for time:
7 Overhead Squats 135 lbs
7 Box Jumps 24"
7 Clapping Push Ups

I hate YOU

For time:
1 mile run
21 Thrusters (95#/65#)
21 Pull-ups
800 meter run
15 Thrusters (95#/65#)
15 Pull-ups
400 meter run
9 Thrusters (95#/65#)
9 Pull-ups

Hopefully after this workout, you will hate me too

Sea Beast

200 yards warm up

5 x 100 Free/IM with 10 pushups in between on 2:00

5 rounds 30 sec on 30 sec off vertical drills (flutter kick, dolphin kick, skull) = 1 round
hands (side/out of water/ on top of head)

30 minutes aquajog with full mask and dive boots

10 x 100 fin tempo effort w/ 20 flutter kicks inbetween ( full mask, shirt and drag trunks)

Danger Zone

Strength
3-3-3-3-3 Deadlift

WOD
2 rounds of:
100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Pain Train

Strength
8-8-8-8 Bench Press (go for 80% max)
3 sets max CHIN ups
3 sets max dips

WOD
7 rounds for time:

5 Power Clean 155
7 Pullups
9 Box Jumps

Congratulations Nick

For those of you that don't know Nick got a job as a trainer as Crossfit Ames. Leave a comment and let the boy know how happy you are for him.