03 July 2010
Warmup
3 rounds
25 double unders
10 Squats with barbell
25 push ups
25 situps
10 back ext

WOD
3 Rounds of 10 at each movement.
Do all 3 rounds of the movement before moving to the next movement.
Squat 185 men/130 women
Deadlift 235 men/165 women
RDL 135 men/95 women
Shoulder press 75 men/55 women
Incline Press 115 men/80 women
Bent Row 75 men/55 women
Pull-up
Dips
Pullups
Set all your stations up before you start. This workout looks simple enough, but there is a catch. You get 80 seconds for each set including rest. So, if it takes you 20 seconds to do 10 reps you get 60 sec rest. If it takes you 60 sec to do 10 reps, you will only get 20 sec rest.

Workout Courtesy Jon Carlock