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Wednesday, 18 April, 2012

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Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

Powerlifting: A. Shoulder Press – Build to a 1RM B. Deadlift – Build to a 1RM WOD Demo with CrossFit Rocks by Again Faster Equipment – video [wmv] [mov]

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