Warm-up: “Official CrossFit Warm-Up”
3x rounds of 15x reps of
Dips/Sit-ups/Push-ups/Back-extension/OH Squat/Samson Stretch
* do the Samson Stretch once each round for 30x seconds
Skill: Lunge/OH Lunge
WOD:
21 Pull-ups, 25′ OH Walking Lunge (45/25#)
21 Sit-ups, 25′ OH Walking Lunge
18 Pull-ups, 25′ OH Walking Lunge
18 Sit-ups, 25′ OH Walking Lunge
15 Pull-ups, 25′ OH Walking Lunge
15 Sit-ups, 25′ OH Walking Lunge
12 Pull-ups, 25′ OH Walking Lunge
12 Sit-ups, 25′ OH Walking Lunge
9 Pull-ups, 25′ OH Walking Lunge
9 Sit-ups, 25′ OH Walking Lunge
6 Pull-ups, 25′ OH Walking Lunge
6 Sit-ups, 25′ OH Walking Lunge