Wednesday

Compass CrossFit – GPP WOD

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2014 Sept. Warm-up (No Measure)

5x Pull-ups

10x Burpees

20x Double-unders (60 singles)

40x KB Swings (53/35 lbs.)

Metcon (Time)

For time:

5 rope climbs, 15-ft. rope

75 thrusters, 75/55-lb.

50 dips

5 rope climbs, 15-ft. rope

50 overhead squats, 75/55-lb.

75 sit-ups

5 rope climbs, 15-ft. rope
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