Sat 120310 - CrossFit Harrogate WOD

1. Warm up

2. Strength training; three rounds of:
Strict muscle up, 5 reps (go as slow as possible)
or
Ring dip, max reps with perfect form
Rest, 30 s
Strict pull up, max reps with perfect form
Rest, 30 s

3. Conditioning; five rounds for time of:
20/14 lb medball jumping squat, 10 reps
20/14 lb medball weighted situp, 10 reps
Run, 200 m

(Thank you to Front Range CrossFit for the inspiration)

4. Recovery