Fitness, Strength & Health:
A. 4 sets:
High Bar Back Squat; 7-9 heavy reps ass to grass; rest 15 sec
Box Jump 5 reps (high); rest 1 min
DB/KB Windmill; 10 reps per side; rest 1 min
B. With a partner,complete a total of 8 rounds for time, 4 rounds each, alternating rounds and resting while partner goes:
10 Goblet Squats
20 Hip Extensions on GHD

Performance & Competition:
A. 3-4 sets:
High Bar Back Squat; 5-7 heavy reps ass to grass; rest 15 sec
Box Jump 10 reps to mid thigh; rest 90 sec
DB/KB Windmill; 10 reps per side; rest 90 sec
B. With a partner,complete a total of 8 rounds, 4 rounds each, alternating rounds and resting while partner goes:
10 Jumping Back Squats @45# for ladies/65# for guys
15 Glute Ham Raises on GHD

Please post results to comments.

Not sure what all this “Health, Fitness, Peformance” stuff is all about?  Read this explanation.  Don’t worry, if you’re in on this for general physical fitness, we’ve got you covered and nothing will change, just keep coming to class on your regular schedule and do the regular “Fitness” WOD.  But if you have any specific goals in mind, take some time to consider them and see how you can reach them faster.  Athletes wanting to join the “Performance” or “Competition” programs should email tania@crossfitwinnipeg.com for more details.  We will post a sing-up sheet with a checklist list of benchmarks you must demonstrate to a coach first.