The WOD - THUR, 23JUN11

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:

Skill:
Muscle-Up, 2 per min for 5 min

WOD:
7 rounds for time:

Advanced

SDHP, 115#/85#, 10 reps

HSPU, 5 reps

Rx

SDHP, 95#/75#, 10 reps

HSPU, 5 reps

Intermediate

SDHP, 75#/55#, 10 reps

HSPU, 5 reps

Novice

SDHP, 55#/35#, 10 reps

HSPU, 5 reps

Followed By:

Skill:
Snatch Balance, 3 X 5

Post time or rounds to comments.