Saturday [02/22/14]: 9:00AM Weekend -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

WOD: J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

FIN: Metcon (Time)

800 meter Sandbag Run (45/25 lbs)