Warm-up: 2 Rounds: 400 Meter Indian Run 5 Rebounding box jumps 10 Dumbbell push press Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Compare to 110716. Powerlifting: A. Hang Power Clean Cluster – 1.1.1. x 4 sets; Rest 3:00 B1. Front Squat 4 x 3 reps @24×1; Rest 3:00 B2. Ring HSPU 4 x amrap -1; Rest 3:00 C1. GHR 3 x 8-10 reps @2010; Rest 1:00 C2. Strict Toes 2 Bar 3 x 10-15 reps @2010; Rest 1:00 WOD Demo with Patriot CrossFit – video [wmv] [mov] [HD mov]
