Monday 7-18-11

Warm Up: CrossFit warm up – Samson stretch (this one before the WOD should be dynamic. Instead of holding it for 15-30 secs, rock it back and forth @ 5 times each side), overhead squat, sit ups, pull ups, ring dips. Each exercise should be for @ 10 reps and the process of moving through all exercises should be repeated up to 3 times.

3 rounds for time:

500 m row

100 m backwards run

100 m forward sprint

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