Workout of the Day Saturday 10.05.14

W/Up
2 Rounds for quality:
500m Row
10 Samson Lunge
5 Inchworm
10 Push-Up
5 Superman
10 Scorpion
5 Supine Hip Extension
10 Twists
5 Pull-Ups

Mobility
10 Shoulder Pass Throughs
10 Banded Pull-Aparts
2 min Hamstring Wall Stretch
2 min Hip Flexor/Quad Stretch

WOD
“CrossFit Regionals Individual Workout 4”
For time complete:
100 Wall Balls (20/14lb, 10/9′ Target)
100 Chest-to-Bar Pull-Ups
100 Alternating Pistol Squats
100 One Arm Dumbbell Snatch (70/50lb)