4-16-2014 WOD

Main – CrossFit

Pull-ups (5 X 10 Practice Kip)

Hollow Rocks (:20 Hollow Rock Between Pull Up Sets 5X:20)

Lower Lumbar Spine is in contact with the ground – rock back and forth squeeze butt, point toes, arms extended OH

Metcon (Time)

3 Round For Time

20 Burpees
30 Sit Ups
40 Squats

Rest 1 Minute