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WOD October 18th, 2013

Main – WOD

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips

Metcon

3K Trail Run (Time)

Metcon

Lurong Paleo Challenge 2013 WOD 6 (Time)

12 Min Time Cap: Double Under Buy In + 5 Rounds of: Power Cleans Ring Dips

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