The WOD- TUES, 26JULY11

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:
Snatch Grip Deadlift, 3 X 5,65% 1 RM

WOD:

Rx

21 HSPU - 3 Squat Jumps

15 HSPU - 9 Squat Jumps

9 HSPU - 15 Squat Jumps

3 HSPU - 21 Squat Jumps

Followed By:

Skill:
Pistol, 3 x 5 per leg

Post time or rounds to comments.

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Handstand Push-up Variations...[wmv]
Jumping Squats (Coach Burgener)...[wmv]