4 NOV 2013 WOD

First official JBLM CrossFit programmed WOD.

Warm Up:
400 meter run / 500 meter row
3 x 10 Push-ups, sit-ups, lunges
Squat sits 3 x 10-30 seconds
PVC pass through

Skill:
Burpee
Squat
Wall Ball

WOD:
12 Minute AMRAP
200 meter run
8 Burpees
8 Wall Balls (20/14)
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Technique Videos

Quick video on how to perform burpees correctly.
Old school CF HQ on how to perform squats.
And finally a quick video for performing wall balls.
Finally a video for the simple yet effective PVC pass throughs.  Notice the grip narrows till movement gets difficult.