[07/17/14]: Thursday -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: Metcon (AMRAP – Reps)

15 min. of:
50 Cal. Row
40 Air Squats
30 Ball Slams
20 Wall-Balls
10 Sandbag G2O (45/25 lbs)