151028 - CrossFit

Warm-up
3 rounds
1 min row or airdyne
10 deadlift M:75 F:55 (slow)
10 good mornings
5 evil wheels

WODs

1. 4 rounds (not timed)
   4 power cleans (add weight each round)
   rest 2:
   Beginner: 15 ring rows
   Intermediate: 10 ring rows, 10 jumping pull-ups
   Advanced: 5 weighted pull-ups, 5 strict pull-ups, 5 kipping pull-ups
2. 3 rounds
   10 ring rows
   Intermediate and Beginner: flattest angle possible.
   Advanced: Box and rings at the same height
   15 push press M:115 F:75