The WOD - SAT, 13AUG11

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:

Shoulder Press, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
Scaled from SealFit

Advanced*
*100 Air squats
*Run 400m
*75 Air squats
*Run 800m
*50 Air squats
*Run 1 mile
*with 20# vest

Rx
*100 Air squats
*Run 400m
*75 Air squats
*Run 800m
*50 Air squats
*Run 1 mile

Intermediate
*75 Air squats
*Run 400m
*50 Air squats
*Run 800m
*25 Air squats
*Run 1 mile

Novice
*50 Air squats
*Run 400m
*25 Air squats
*Run 800m

Post load/time or rounds to comments.