CrossFit WOD 10/31/2013

Run 400
Mobility Drills:
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Hip Mobility:
10 Squats
5 Budda Belly/Proud Chest
Duck walk on heels
Lunge Side to side for 10 (5 each)
10 Groiners
10 Wall Squats
Strength
Clean High Pull 8×1
WOD
15 Minute AMRAP
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
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