WOD 7.31.14

Warm Up
CrossFit WarmUp
3 rounds of 10-15 reps of each
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension / Banded GM
Pull-up
Dip
then
Clean ABC’s 2 rounds of A’s only

Strength
Power Clean 5RM

Mixed Modal
10 min AMRAP
Wall Ball x 20
Pull-ups x 15
Sit-ups x 10

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