WOD 08/21/13

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Warmup:
3 Rounds, 10 reps each
Sampson stretch
OHS
Sit-ups
Back ext
Pull-ups (Jumping)
Dips

Pre-WOD (Skills/Strength):
Movement standards and explanations

WOD: “Barbara”
5 RDS for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post-WOD (Challenge/Cool-down):
Accumulate 2 minutes
Wall-sits
Accumulate 2 minutes
High plank

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