WOD 6.17.14

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
Back squat 5×3@90% of your 3RM From 5-2-14

Mixed modal
AMRAP 10 minutes:
12 wall ball, 20#/14#, 10′
10 toes-to-bar
8 deadlifts 185#/135#

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