WOD 5.23.14

WOD 5.23.14
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
Push Press (EMOM 7 minutes 2 reps)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Clean & Jerk 95/65
10 GH Sit Ups
10 Snatches 95/65
10 Knees to Elbows
Ring Dips

205 on Push Press…new PR

3 rnds 20 reps for the wod

3×12 on ring dips

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