Warm-up: 20 seconds of Burpees, 20 seconds of Med-ball cleans, 20 seconds of Kettlebell swings; Rest 1:00 x 4 Workout: Five rounds for time of: 155 pound Squat clean, 7 reps 14 Kettlebell swings, 1.5 pood Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB). Post time to comments. Cool-down: 5 minutes of targeted forearm stretches! Powerlifting: A. Push-Jerk – Find a 1RM. Rest as needed between efforts. B1: Weighted Ring Rows 5-5-3-3-1 – 2 @2121; Rest 2:00 B2: Weighted Ring Push-ups 5 x 5-5-3-3-1 @2222; Rest 2:00 C1: Dumbbell Shoulder Press 3 x 5-6 @21×1; Rest 20 seconds C2: Strict Pull-up 3 x amrap – 2 @30×1; Rest 3:00 “The Lumberjack Challenge: Part 2” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo with Jason Khalipa and Neal Maddox – video [wmv] [mov] [HD mov – download only]
