Photo from Crossfit.com

WOD
Hill sprint 21 PVC pipe thrusters
21 PVC pipe OH squats
Hill Sprint
50 KB one arm swings (40lb KB, Russian)
Hill sprint
15 star jumps
15 jumping lunges
Hill sprint
9 renegade rows with 20lb DBs
9 burpees

My Time: 11:30
I injured my shoulder in May 2010 doing 1 armed KB swings with a 40lb KB. Today I swung all 50 unbroken (woot!)