The WOD - SAT, 11JUN11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD:
DEADLIFT DOOMSDAY
5 rnds for time:

Advanced

Deadlift, 335-315/245-225#, 5 reps

Tire flip, 100m (down)

GHD sit ups, 15reps

Tire flip, 100m (back)

Rx

Deadlift, 315-285/225-195#, 5 reps

Tire flip, 50m (down)

GHD sit ups, 15reps

Tire flip, 50m (back)

Intermediate

Deadlift, 285-250/195-160#, 5 reps

Tire flip, 25m (down)

GHD sit ups, 10reps

Tire flip, 25m (back)

Novice

Deadlift, 225-185/145-95#, 5 reps

Tire flip, 25m (down)

AbMat sit ups, 10reps

Tire flip, 25m (back)


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