Tuesday [10/01/13]: 6:00AM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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The CrossFit Warm-up (No Measure)

^10 minute time cap^
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bent Over Row (5x every 30 sec for 8 min)

Metcon (Time)

For Time:
Double Unders
50-40-30-20-10
Sumo Deadlift Highpull (115/75)
10-8-6-4-2