The WOD - MON, 04JUL11

Happy Independence Day

Hear the Declaration of Independence read by Mr. Bill Barker, who
interprets Thomas Jefferson for Colonial Williamsburg
[Declaration.mp3]

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:

For Time:
Advanced*
BUY-INRun 1K

Thruster, 95/65#,25 reps

SDHP, 95/65#,25 reps

Double Under, 25 reps

Pull up, 25 reps

Push up, 25 reps

Double Under, 25 reps

Clean, 95/65#,25 reps

Push Press, 95/65#,25 reps
CASH-OUTRun 1K
*With Body Armor

Rx
BUY-INRun 1K

Thruster, 95/65#,25 reps

SDHP, 95/65#,25 reps

Double Under, 25 reps

Pull up, 25 reps

Push up, 25 reps

Double Under, 25 reps

Clean, 95/65#,25 reps

Push Press, 95/65#,25 reps
CASH-OUTRun 1K

Intermediate
BUY-INRun 500M

Thruster, 75/45#,20 reps

SDHP, 75/45#,20 reps

Double Under, 20 reps

Pull up, 20 reps

Push up, 20 reps

Double Under, 20 reps

Clean, 75/45#,20 reps

Push Press, 75/45#,20 reps
CASH-OUTRun 500M

Novice
BUY-INRun 400M

Thruster, 65/35#,15 reps

SDHP, 65/35#,15 reps

Double Under, 15 reps

Pull up, 15 reps

Push up, 15 reps

Double Under, 15 reps

Clean, 65/35#,15 reps

Push Press, 65/35#,15 reps
CASH-OUTRun 400M


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