WOD 6.5.14

WOD 6.5.14
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 (5X3)
Metcon (Time)
7 RFT
Run 200m
7 Thrusters 95/65
7 Pull Ups

NOTES:

deadlift 335 x 3

Need to get a better grip

 

metcon: 16:58 rx ..all thrusters unbroken

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