Monday [10/07/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Push-ups
Front Squat (facing wall)

Clean and Jerk

Bench Press

Deadlift

“Bring Sally Up” (Musical AMRAP)

Back squat w/t hold in bottom 135/95 #s