WOD 6.20.14

WOD 6.20.14
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)
40 Min Cap
Hill Run
20 Power Cleans 155/105
Hill Run
20 PC 135/95
Hill Run
20 PC 115/75
Hill Run
20 PC 95/65
Hill Run
20 PC 75/55
Beast Option
185/115, 155/105, 135/95, 115/75, 95/65
NOTES:
22:13  lower back got SUPER tight doing the run

 

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