June 14, 2014
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Compass – CrossFit
PRE: Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
WOD1: Bomb City Battle 14′ Event #1 (Time)
60x Calorie Row
50x Double Unders
40x Wall Ball (20/14 lbs)
30x Toes to Bar
20x Kettlebell Swings (70/53 lbs)
10x Shoulder to Overhead (135/95 lbs)
5x Muscle Ups
*12 min time cap
~OR~
WOD2: Bomb City Battle 14′ Event #1 (Scaled) (Time)
100x Single Unders
50x Calorie row
40x Wall ball (14/10 lbs)
30x Sit-ups
20x Kettlebell Swings (53/35 lbs)
10x Shoulder to Overhead (95/65 lbs)
*15 minute time cap
