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WOD Saturday October 12th, 2013

WOD Saturday October 12th, 2013

Main – WOD

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

Ropes and Knots (Time)

As a three person team complete the following

In relay format, each team member will complete 15 thrusters (95/65 lb.) and three rope climbs,12 thrusters and two climbs, and nine thrusters and one climb.
25 minute cap.

AND: a 3K Trail with 200m Tire flips!!!

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