Main – WOD

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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!!