WOD 3.4.14 Tuesday

CrossFit Warm Up-2 sets:

  • Samson Stretch (15-30 seconds)
  • 10 Overhead Squat with PVC
  • 10 Sit-ups
  • 10 Supermans
  • 10 Pull-ups
  • 10 Dips (On a box, rings or parallettes)
  • 10 PVC Good Mornings

A. For Time:

21-15-9

  • Deadlifts (185-155)
  • Box Jumps (30″/24″)

B1. 5 Sets

  • Bike  95% effortrest as needed

B2.  Between biking sets

  • build to a 1RM strict press

C. 3x

  • 8-10 sec Hanging L-sit
  • 15 AbMat situps

Screen Shot 2014-03-02 at 7.05.43 PM

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