CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson Stretch
Overhead squats
Sit-ups
Back extensions
Push-ups

WOD
For the first round, perform 5 pull-ups/10 ring dips/15 front squats (M:45#/W:25#). For each subsequent round, add one repetition to each exercise. Complete as many rounds as you can in 25 minutes.

Substitute 2 for 1 jumping pull-ups for pull ups and 2 for 1 dips for ring dips. I hope you are good at math if you are doing the subs! Visit the Crossfit exercises link to see video and a slide show of the front squat.

Joanne's Results:
Round 1: 10 pull-ups/20 dips/15 front squats 25#
Round 2: 12 pull-ups/22 dips/16 front squats 25#
Round 3: 14 pull-ups/24 dips/17 front squats 25#
Round 4: 16 pull-ups/26 dips/18 front squats 25#
Round 5: 18 pull-ups/28 dips/19 front squats 25#
Round 6: 20 pull-ups/30 dips/20 front squats 25#
Round 7: 22 pull-ups/32 dips/15 front squats 25#