The WOD - THUR, 09JUN11

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:

BUDDY TEAM WOD

"Jump Enough"

AMRAP 15 min:
One buddy is jumping until the other buddy completes the run or row, and track the number of jumps for a team total score.

Advanced

30" Box

500m run or row

Rx

24" Box

400m run or row

Intermediate

20" Box

400m run or row

Novice

12-18" Box

200m run or row

Post load/time or rounds to comments.