WOD 3.12.14 Wednesday

CrossFit  Warmup= 2 rounds of 10

  • 10 Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
  • 10 Overhead Squat with PVC
  • 10 Sit-up
  • 10 Back-extension
  • 10 Pull-up
  • 10 Dip

A. 15 min EMOM

  • 10 KB Swings 2/1.5
  • 10 Box Jumps 24/20

Both movements every minute

B. 5 Sets NOT for time (20 min clock)

  • 8 Dead lifts
  • 8 Ring Dips

C. Tabata mix-up (8 minutes)

  • Power skaters
  • Ring pushups
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