102012 WOD

Warm-up:

1000m row
followed by:
3 rounds of
15 ball slams
20 russian twists
10 pull-ups (strict, if possible)

WOD:

50 lunges with medicine ball overhead (25 each leg) followed by:

21-15-9
Wall-balls (20/14)
Supine Ring Rows (get as horizontal as possible -- keep torso rigid and glutes engaged)
Burpees

Finish with 50 medicine ball cleans

Supine Ring Row from crossfitoneworld on Vimeo.