07-27-09 WOD -Weighted Task- Working in pairs of two for time: Power Clean x 5 #65/#95 Overhead Traveling Lunge 60' Complete 4 Rounds

The "official" CrossFit Warm-up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Skill Practice:
Squat Evaluation (Don't take it personally people. You don't know where you are going, if you you don't know where you are or where you've been!)

07-27-09 WOD -Weighted Task-

Working in pairs of two for time:
Power Clean x 5 #65/#95
Overhead Traveling Lunge 60'
Complete 4 Rounds

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