Pre:
5 min. Hamstrings/Quads tack and floss w/ "the stick"
2 min. each leg Couch Stretch http://www.youtube.com/watch?v=-ZX1QMTdAC4
2 circuits: 10 Dive Bomber Push-Ups/ 15 Sit-Ups to pike/ 25 SDHP w/ 50lbs
WOD:
5 Rounds for time:
10 Power Cleans @135lbs/60kg
15 Wall Balls @20lbs/9kg 10ft. target
http://media.crossfit.com/cf-video/CrossFit_WOD120517_Manayunk.mov
Post:
2 circuits: 25 Superman Hollow Rocks/ 5 Bridge-Ups/ 200m Farmers Walk
10 Min. Hamstring/ Shoulder Contract Release
Matt B: 10:19
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