Warmup
Row 1k
25 Back Extensions
Samson Stretch
25 Hip Extensions
Samson Stretch

WOD
“J.T.”
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Finish
Power Cleans 5×3
***Use a light weight and work on form

CrossFit Endurance(080409)
3+Hours After CrossFit WOD
Choose ONE of the Following Sports:
Swim:3 x 350m/y with. 2min recoveries. Best Possible pace
Bike: 3x5k with 2min recoveries.  Best possible pace.
Run: 3x1000m/1k with 2min recoveries.  Best possible pace
C2: 2x1200m with 2min recoveries.  Best possible pace.