WOD 8.5.14

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 PVC
Sit-up
Back-extension / Banded GM
Pull-up
Dip
Strength

Floor Press 7RM
Mixed Modal
2 rounds
10 Burpees over bar
25 DL @185/135
100 yard sprint
50 pull-ups 12 minute time cap.

       

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