Wednesday [03/26/14]: 6:00PM, 7:00PM & 8:00PM -WOD

Compass – CrossFit

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PRE: Matt Chan Dynamic Warm-up (No Measure)

25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll

SKILL: Push Press (3-3-3-3-3-3-3)

WOD: Metcon (AMRAP – Rounds)

7 min, AMRAP of:
3x Back Squat (BW)
6x Sit-ups
9x Double-Unders (or tuck jumps)
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~Then~
Cool Down!