Tuesday [10/15/13]: 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

Power Clean (<10 Minute Skill Practice)

Metcon (AMRAP – Reps)

2 Minute:
Max Rep Knees To Elbows

Lurong WOD 6- An Intro to the Five Round Couplet (Time)

100 Double-Under Buy In,
~then~
5 Rounds of:
Power Cleans (145/100 lbs)
Ring Dips