[07/12/14]: Saturday -WOD

Compass – CrossFit

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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

WOD: 140710 (Time)

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups