WOD: 7.10.17

CrossFit Invasion – CrossFit Classes

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
row or run 400m before,

then perform 10 db thrusters after the CF warm up

DYNAMIC EFFORT LOWER BODY

Deadlift (@55% with orange band for 8 sets of 1 rep)

W.O.D.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups