Wednesday [10/30/13]: 6:00PM, 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

Metcon (Time)

Cash-In:
800 meter Run
~or~
1000 meter Row

WOD8: Lurong WOD 1- The Triplet Tester (AMRAP – Rounds and Reps)

18 minute AMRAP,
21-18-15-12-9-6-3 of:
Wall Balls (20/14 lb)
Deadlifts (115/75 lb)
Box Jumps (24/20 inch)