WOD 5.16.14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Weighted Pull-ups (Pull-ups, Weighted, 3RM)

Metcon

Brian (Time)

3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
Substitution – For rope climbs do 30 chest to bar pull-ups, and reduce load on back squat as necessary.

Every other scaling option should do 1 for 1 on the pull-ups, and reduce total back squats load and reps as needed.

Brian was killed in Afghanistan on Aug 6, 2011 when his teams helicopter was shot down during support operations of an engaged group of Army Rangers.

Cool Down

Hips, glutes, foam and LAX ball, piriformis stretch with leg on box, or sitting pigeon pose.

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