Warm-up: 250 Meter row 2 Rounds: Butt kickers (cone to cone) 5 Jumping Squats High Knee Skips (cone to cone) 5 Ring rows Workout: Five rounds for time of: 35 pound Dumbbell squat clean thruster, 7 reps 10 Pull-ups Graham Holmberg 3:29. Post time to comments. Powerlifting: A1: Front Squat 5 x 2-3 reps @30×0; Rest 3:00 A2: EROM HSPU 5 x 3-5 reps @20×1; Rest 3:00 B1: Glute Ham Raises 4 x 10-12 reps; Rest 1:00 B2: Russian Kettlebell Swings 4 x 10 reps; Rest 1:00 WOD Demo with CrossFit West Santa Cruz – video [wmv] [mov] [HD mov]
