Thursday [11/07/13]: 6:00AM, 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

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

15 rounds for max reps:
Pullups, 30 seconds
Sit-ups, 30 seconds