Friday [10/18/13]: 6:00AM, 6:00PM & 7:00PM –WOD

Compass – CrossFit

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The CrossFit Warm-up (No Measure)

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

Back Squat (Choose; 10 x 3, 5 x 6, or 20 rep max)

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Metcon (Weight)

EMOTM 10:
7 Power Snatches