Main – WOD
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
Metcon
3K Trail Run (Time)
Metcon
Lurong Paleo Challenge 2013 WOD 6 (Time)
12 Min Time Cap: Double Under Buy In + 5 Rounds of: Power Cleans Ring Dips