Monday [12/30/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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PRE: 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

WOD1: Metcon (AMRAP – Rounds)

Death By:
Farmers Carry (72/53 lbs)

WOD2: Metcon (Weight)

EMOTM, 20 min:
1x Strict Press
1x Push Press
1x Push Jerk

FIN: Metcon (Time)

Weakness Breakout, Weightlifting:
Coach’s Choice
Only if there is remaining time after WODs.