The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes squats and ring dips.
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Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen. We trained Judo together under Sensei Klaus and I know I speak for all the other Judokas when I say Colin was a hell of an athlete and extremely brave.

This workout was first posted on May 20, 2011 on the CrossFit HQ website: http://www.crossfit.com/mt-archive2/007642.html
Daily Squats 1RM
100, 120, 140, 150, 160, 170 (375)

Cleans 3RM
45, 55, 65, 70, 74, 78 (172)

Hero WOD “Wilmot”
6 rounds of:
50 squats
25 ring dips
Time: 19:05

Fun open gym!
PM: Hot Tub/Stretch. Warmup. Strict Press 42/93x1. Snatch 63/139x1. Squat 106/234x1. "Wilmot" 6 Rounds: 50 Squats + 25 Ring Dips in 19:54. PR by 4:10.
Nice to do the "Hero" workout today. Front Squat to 47kgx5. "Wilmot" 6 rounds of 50 squats and 25 pushups. Had to sub push ups after round 2 to 75 sec plank. Time 18:05 Fun day at the gym.
Press 6x5 to 42 (3/5 reps again)
Wilmot
6 rounds of 50 squats and 25 push ups
Time: 21:21
Deadlift 75 X 5