Monday [10/21/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM -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

Broad Jump (Distance)

Rest

Muscle-ups (Max Reps in 3 minutes)

Rest

Push-ups (Max Reps in 3 minutes)

Rest

Rope Climb (Max Reps in 3 minutes)