1. Warm up.

2. Strength training: nine rounds of
a. Weighted ring dip: 3-2-2-2-1-1-1-1-1 reps
Rest, 60 s
b. Ring row, 5 reps
Rest, 60 s

3. Recovery: mobility

*Optional addition (i.e. for those who will only be coming in two or three times this week); three rounds for time of:
120/85 kg deadlift, 10 reps
30/25 " box jumps, 10 reps

Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 24 Jul 2011. Have a look at the comments, videos and scores here and here.

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