WOD 120717

Benchmark Thursday

Warm Up

400m Run
CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Angie

100 Pull-Ups
100 Push-Ups
100 Sit-Ups (AbMat)
100 Air Squats

All 100 reps of Pull-Ups must be completed before moving to Push-Ups so on and so forth.  This is called a CHIPPER, meaning you have to chip away at the reps before moving on to the next set of reps.