WOD 5.8.14

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
10 reps of each

Weightlifting

Back Squat (12/6, 12/6, 12/6 rest two minutes between couplet)

Go up each couplet, rest 2 minutes between the 12 and 6, change the load, and start next couplet. Record your last couplet.

Metcon

Row Pull Step (Time)

350m Row
30 Pull-ups
30 Goblet step-ups 1.5/1pd – 24/20
RX + does Chest to bar, and 2 pood/1.5 pood.

Cash Out

20 GHD Sit-ups for time, rest 1 minute, 15 GHD sit-ups for time, rest 1 minute, 10 GHD sit-ups for time.

Post total time to comments.

Cool Down

Foam roll the low back, the lats. Mobilize shoulders through distraction and lax ball.

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