Warm up: 400m run 1min wall squat stretch 3 rounds 3 pull ups or ring rows 6 plyo lunges 2 wall walks WOD: 100 squats 4 rope climbs, 15′ 75 squats 3 rope climbs, 15′ 50 squats 2 rope climbs, 15′ 25 squats 1 rope climb, 15′ Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. WOD Demo with Rocklin CrossFit – video [wmv] [mov] [HD mov] Powerlifting: 3 x 3 shoulder press @90% 1RM, rest 3 minutes 3 x 3 front squat @90% 1RM, rest 3 minutes 3 x 10 glute-ham raises, rest 2 minutes
