Monday [09/30/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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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

Muscle-ups (Skill Practice)

Metcon (Time)

3 Rounds:
9 Roll-outs
13 Push-ups
30 Sit ups (GHD/Med-ball)