The WOD - SAT, 09JUL11

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.


WOD:
For Time:

Row 500M

21-15-9

Pull ups

Ring Dips

Row 1000M

21-15-9

KBS, 1.5/1 pood

Box Jumps

Row 500M


Post time or rounds to comments.