Friday [05/31/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Main – General

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WRMUP: The CrossFit Warm-up (No Measure)

~Then~
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD: Zeus (Time)

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
30 Bodyweight Squats