WOD:
Strength: Pick one of the following: OHS, Snatch or Deadlift
Go 50% of your 1RM and CONCENTRATE ON FORM!!! DO IT RIGHT
5 set of 8 (5 X 8)
Conditioning:

"Swing Slam"

50-40-30-20-10
KBS
MB slams
Finisher:
"Annie"
50-40-30-20-10
Double Unders
Situps






Dont cheat. Just dont do it. Plain and simple. Squat thrusts are NOT burpees people. (NOTE the picture to the left... that is how you FULLY extend on a burpee! GREAT JOB Eric and Nick) Dont tell me you did X amount of "burpees" when the truth is you did squat thrusts. Dont tell me your OHS squat record is 250 when you got no where near parallel on your squat. That is not what CrossFit is about. This isnt about wowing other people with your numbers. Its about wowing yourself. And if you are lying to yourself, then you are totally missing the point.
Do the workouts to the absolute BEST of your ability. Leave the word "cant" at the door when you walk into the gym and prepare to break your personal records. Think of where your threshold is and then tell yourself "I can go farther..." Dont try to impress anyone else other than the person you see in the mirror every single morning and every single night. Because if THAT person is happy, than nothing else matters....