If you don't know...now you know

1)
Work up to 1 rep max pull-up
6-5-4-3-2-1
RESULTS:
Chris: MAX 115#
Stu: MAX 115
Eric: MAX 90#

2)
21-15-9
Close Grip Pull-ups +
Box Jumps (level 15) +
#135 Deadlift

3)
Wide Grip Pull-down Machine (Plates)
12, 10, 8, 6, 4 +
Seated Calf Machine
20, 20, 10, 10, 8

4)
30 seconds one arm / 30 second other arm x 5 rounds
Single Arm Cable Pull-down
30 seconds on / 30 seconds off x 5 rounds
Standing Rop Pull

WOD)
Run 1/2 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1/2 Mile