CrossFit SJ AM Workout - 1/8/2007

Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Samson Stretch
Straddle Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
10 Knees 2 Elbows
10 Chin-Ups

WOD: 4 Rounds for time
Run 200M
20 Jump Squats
Run 100M
20 Star Jumps
Run 100M
Row 350M
10 Kneeling Push-Ups w/ clap
20 Wall Balls w/ Touch

Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Rope Climb