October 16, 2015
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Compass CrossFit – GPP WOD
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
*20 Burpee penalty if time cap is exceeded.
Back Squat (3-5 sets of 5 reps @ 90% previous 5RM)
Bench Press (3-5 sets of 5 reps @ 90% previous 5RM)
Weighted Pull-ups (3 sets of 10 reps @ 45/25-lbs.)
If no weight is used: perform 3 sets for max reps.
