The WOD - THUR, 07JUL11

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 Press, 3 x 5 with 45/30# bar

WOD:
AMRAP in 20 min of:

Advanced*

Clean & 5 Front Squats, 95/65#

GHD Back Ext, 8 reps

Pull ups, 10 reps
*With Body Armor

Rx

Clean & 5 Front Squats, 95/65#

GHD Back Ext, 8 reps

Pull ups, 10 reps

Intermediate

Clean & 5 Front Squats, 85/55#

GHD Back Ext, 8 reps

Pull ups, 8 reps

Novice

Clean & 5 Front Squats, 65/35#

GHD Back Ext, 5 reps

Pull ups, 5 reps

Followed By:

Skill:
Shoot Through 3 X 5

Post time or rounds to comments.