WOD 4.24.14

WOD 4.24.14
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
Deadlift (20 minutes for a 1RM)
B. 20 Rounds Tabata Abs
C. 1 Mile run Not for time
NOTES:
Got 395 for 1…20lbs shy of my pr…grip was gone
PRd my mile run… 7:30
IT band, quad, and hamstring on left side was all kinds of messed up. Super tight.

 

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