24MAY13 WOD

Warm up:
2 Rounds:
10 x Leg Swings
10 x PVS Pass Throughs
10 x PVC OHS
10 x PVC OH Lunges
10 x Inch Worms
- Then -
Banded warm up

Strength:
Weighted Pull Ups/ Max Effort L-Sit  Hold
5 - 5 - 3 - 3 - 1- 1

WOD:
3 Rounds For Time (RFT)
20 x Double Unders
10 x Over the Bar Burpees
5 x Clusters ( Clean + Thruster) @ 135lbs/95lbs

I am teaching this class at the Vulture CrossFit compound on Friday's at 2030 if you would like to participate.

-Castle CrossFit