WOD 6.24.14

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

Pausing Back Squat (w/3sec pause)
5×3@90% of your 3RM from 5-22-14

Mixed Modal
3 rounds for time:
7 Bar Muscle-ups*
14 Power Cleans, 135#/95#

*if you do not have Muscle ups, replace with 14 Pullups/ 14 ring Dips


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