Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 KTE’s-10 supermans-10 push-ups-10 squats-10 mountain climbers

Skill Work: Tuck – Pike – Straddle

WOD: For Time complete:

row 500m

150 step-ups

Annie              11:45 (25lb vest)

Mindy             11:35

John S.             9:40

Fabio                8:52 (25lb vest)

Damon             9:25

Jess                   11:42

Clarke                8:35

Duffy                  7:42

Ted                     9:18

Tom R.              9:40

Paul                    8:04

Georgie              10:07

Joan                    10:13

MainPage WOD from www.crossfit.com

Overhead squat 3-3-3-3-3 reps

Eric      135lbs x 5 145lbs x 1 New PR!

Joey     115/120/125/135lbs New PR! /1 x 95lbs