The WOD - WED, 06JUL11

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:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X5,65 -70-75% 1RM

Followed By:

Strength:
Back Squat, 3X5,65 -70-75% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Burpees, 20 reps

Row, 250M

KBS, 2/1.5 pood, 15 reps

Rx

Burpees, 15 reps

Row, 250M

KBS, 1.5/1 pood, 15 reps

Intermediate

Burpees, 10 reps

Row, 250M

KBS, 1 pood/12kg, 10 reps

Novice

Burpees, 8 reps

Row, 250M

KBS, 12kg/20#, 8 reps

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Thoughts on leadership from the man who led the soldiers of 1/7 Cav in the Ia Drang Valley in NOV 1965.



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