Main – WOD
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
Skills
Back Squat (5-5-3-3-3-1-1-1-1-1)
Metcon
Metcon (Time)
4 Rounds for time
10 overhead walking lunges 95/75
10 burpee over bar
Challenge
max hand release pushups in 2 min!!
Sweet!!
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