Warm-up: 100m run, 30 seconds of barbell thrusters, 30 seconds of ring rows. Rest 30 seconds x 4 Workout: Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments. Cool-down: 10 minute squat test! Powerlifting: EROM deadlift 10 x 2 @ 60%; Rest 45 seconds Russian step ups 5 x 15 @ 01×0; Rest 90 seconds A1: Heavy tire flip 4 x 8; Rest 10 seconds A2: KB farmers carry 4 x 100m @90%; Rest 1:00 B: Hip extensions 3 x 25; Rest 30 seconds “Behind the Scenes: Part 6” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment – video [wmv] [mov]
