Deadlift 4x6 @ 75% 1RM

Romanian Deadlifts 3x5

Row 1000 Meters

5.x5 shoulder press, 85% one rep max

5x5 weighted pullups

Dodgeball!

3 rounds.  When you get out, you must perform the exercise written on the ball that hits you, then get back in as fast as possible. 

Shoulder Press

8 sets of 3 @ 85% 1RM

Ring Dips 3x10

Ring Rows 3x10

Handstand Walk 3 times as far as possible

Free Saturday WOD leaving from the box a few minutes after 9, have you on the road by 10.  Drop a line to comments if you are in.