The WOD - TUES, 14JUN11

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:
Strict Pull up,6 per min for 6 min

WOD:
3 rounds for time:

Advanced*

WBS, 20/15#, 30 reps

Toes to Bar, 20 reps
*With vest

Rx

WBS, 20/15#, 30 reps

Toes to Bar, 20 reps

Intermediate

WBS, 20/15#, 20 reps

Knees to Elbow, 20 reps

Novice

WBS, 20/15#, 20 reps

Knees to Elbow, 10 reps

Followed By:

Skill:
Hand stands,3 X 3, 20 sec hold per hand stand

Post time or rounds to comments.