WOD 6.17.14

WOD 6.17.14
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
Overhead Squat (5×3)
Metcon (Time)
21-15-9
Power Snatch 95/65
Bar Facing Burpees
Toes to Bar

 

 

NOTES:

OHS: 165 x 3

Metcon: 13:22

 

Second WOD

5 rounds for time

20 Double Unders
10 ball slams w #40 ball

NOTES:

6:21

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