Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball). Post rounds completed to comments. Cool-down: Sit quietly for 3 minutes! Powerlifting: 3 x 5 Perfect push-ups 3 x 5 Negative ring dips Dynamic effort bench 3-3-3-3-3-3-3-3-3 3 x 3 Weighted dips 3 x 10 Face pulls w/band AMRAP bench press @ 85% of 1RM “Behind the Scenes: Part 4” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] “Can You Rest While You Run?” with Dr. Nicolas Romanov – video [wmv] [mov]
