The WOD - TUES, 05JUL11

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:
L-Sit 3X10 sec hold
WOD:
DIANE
21-15-9 rep rounds for time:

Advanced*

Deadlift, 250/175#

Handstand Push up
*Body Armor

Rx

Deadlift, 225/155#

Handstand Push up

Intermediate

Deadlift, 185/120#

Handstand Push up, Bands/Pads

Novice

Deadlift, 155/95#

Handstand Push up

Followed By:

Skill:
Hollow Rock 3 X 10 sec

Post time or rounds to comments.