Awesome WOD!
CrossFit Warm Up
Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.
WOD
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Stretch/Hydrate
