Brian
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
10 Worlds Greatest Stretch (5/side)
10 Air Squats w/ 2 second pause at bottom
10 Pushups to Downward Dog
WOD
AMRAP in 7:00 Minutes
200m Run
5 Strict Pullups/ 10 Single Arm Bent Over Object Row (each arm)
*Rest 2:00 Minutes
AMRAP in 7:00 Minutes
200m Run
10 Pushups
*Rest 2:00 Minutes
AMRAP in 7:00 Minutes
200m Run
15 Air Squats
*If you have a vest, wear it*
ACCESSORY WORK
3 Sets
10 Windmills (each side)
10 Single Arm DB Upright Row (each side)
10 DB RDL (each side)
BONUS STRETCHING
2:00 Minutes Couch Stretch (each side)
Post scores to comments
CrossFit Division 
Interval run this morning with Carol – best distance yet. (Carol smoked me at the end!).
#45 on the rows.
Finished 4 rounds each. Plus 50m and 100m in R2 and R3.
I remember doing this same wod at home last year. Was a lot warmer that day.
I also too did 45# dumbbell rows, as well.
My running is very slow compared to pre-hamstring-injury me, though. Good reason to work on it!
3 rounds plus most of the 200m run each set
Slapped on the 14lb vest for this one
Strict Pull-ups: 4 Rounds + not very far of a run
Push-Ups: 5 Rounds even
Squats: 5 Rounds + 100m run
I enjoyed this Murph-like wod!
Baby Murph with Anshita
Banded strict pull up and push ups from knees
4 plus 75m
5 plus 150m
5 plus 50m
Baby Murph with Crystal! and I actually ran outside!
4 rounds even with 15 lb dumbbell for bent over rows
3 rounds plus 5 kneeling push-ups
4 rounds plus 200 m