WOD 4.19.14

WOD 4.19.14
The CrossFit Warm-up
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)
5 RFT
500m Row
20 Walking Lunges with Med Ball OH
15 Ab-mat sit ups w/ Med Ball
NOTES:
23:15 RX
Lunges sucked
Followed up this class with a yoga class afterwards.

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