Modified CrossFit WOD

Warm-up
Agility Work + Leg Swings

Strength
3 x 5's of . . .
- frontsquat, SOHP, db rows
- powerclean, deadlift, benchpress

Metcon
The following was posted on Crossfit's main page on January 16, 2013.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

We modified it, as follows:
For time:
15 Push-ups
20 Ring-rows or jumping pull-ups
25 Kettlebell swings
30 Sit-ups
35 Burpees

Thursday
BH  9:53 (21kg, full burpees)
BB  8:00 (15kg, planking burpees with jump)
KD  6:39 (12kg, jumping pull-ups, full burpees)
KS  8:45  (6kg; plank, modified push-ups, planking/no-jump burpees)
DF  9:00 (20#, planking/no-jump burpees)

Friday
KZ  8:08 (10kg, 17" bench push-ups, full burpees)
BH  9:05 (15#, modified push-ups, full burpees)
SS  9:18 (12kg, 17.5" bench push-ups, full burpees)
BU 9:52 (20#, modified push-ups, planking/no-jump burpees)