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
Dips10 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 […]

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