The WOD - TUES, 07JUN11

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:

Sotts Squat, 3X5, bar +/- 10#plates

Followed By:

WOD:
"Hang on to burpees"
3 rds for time:

Advanced

15 155-135/135-115# hang cleans

15 burpees

Rx

15 135-115/115-95# hang cleans

15 burpees

Intermediate

15 95-75/75-55# hang cleans

10 burpees

Novice

10 75-55/55-35# hang cleans

10 burpees

Followed By:

Skill:
L Pull-up,3X6

Post time or rounds to comments.