Group 400m Run/Row
Dynamic Group Warm-Up
10 Lateral Lunges (5 each leg)
10 Sampson Stretch (5 each leg)
10 PVC Passthrough
Super Squat Hip Sequence
Workout of the day for Friday, March 13th, 2015:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots, 20-lb. ball to 10 feet
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.
For complete workout standards, video and scorecard click here.