The WOD - THUR, 14JULY11

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:
RDL, 3X5, 185/135#

WOD:
Advanced
4 ROUNDS FOR TIME

WBS,20/15#, 20 reps

RUN, 400 M with MB

AbMat,15reps with MB

Rx
3 ROUNDS FOR TIME:

WBS,20/15#, 20 reps

RUN, 400M with MB

AbMat,15reps with MB

Intermediate
3 ROUNDS FOR TIME:

WBS,20/15#, 15 reps

RUN, 200M with MB

AbMat,15reps with MB

Novice
3 ROUNDS FOR TIME:

WBS,20/15#, 10 reps

RUN, 200M with MB

AbMat,10reps with MB

Followed By:

Skill:
Handstand Push-up, 5 per min for 5 min

Post time or rounds to comments.