SWOD

Front Squat

1x5 @ 75%

2x3 @ 80%

2x3 @ 85%

2x3 @ 90%

WOD "Elizabeth"

21-15-9

Squat Cleans (use no more than 50% of max)

Ring Dips

Then 40 GHD sit-ups

Ring Dip scaling (based on max ring dips)

max ring dips > 21 perform 21-15-9

21>mrd>15 perform 15-12-9

15>mrd>12 performs 12-9-6

12>mrd perform 9-6-3

*Check out the NEWS page for some insightful info about "why we should Olympic Lift" from Outlaw CrossFit.

Also, what do you guys think about posting your scores in the comments everyday? Some people have mentioned that they would like to see what other classes are doing.  Is this something you would be interested in? Post to comments and let us know.