The WOD - SAT, 20AUG11

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:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds for time:

BUY-IN PISTOL 10 per leg

Advanced*

Front Squat @ 75% BW

HSPU

Run 100m
*Vest

Rx

Front Squat @ 75% BW

HSPU (Up to 1 pad)

Run 100m

Intermediate

Front Squat @ 50% BW

HSPU (Band)

Run 100m

Novice

Front Squat @ 35% BW

HSPU (Band/Box)

Run 100m

CASH-OUT DOUBLE UNDER 25 reps

Post time or rounds to comments.