Wod 6.12.14

Warmup
“CrossFit Warm Up”
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Banded Good-morning
Pull-up / Ring Row
Dip / Push-up

Strength
Strict Press 5×3@90% of your 3RM from 5.27.14

Mixed Modal
21-15-9
Box jumps
Sit-up
Burpees

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