The WOD - THUR, 01SEP11

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:
Pistol 2X10 per leg

WOD:
For Time:

Advanced*

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand
*With vest

Rx

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand

Intermediate

Row 750M

Dumbell Snatch, 25/15#, 25 per hand

Row 500m

Dumbell Snatch, 25/15#, 15 per hand

Row 250m

Dumbell Snatch, 25/15#, 10 per hand

Novice

Row 500M

Dumbell Snatch, 25/15#, 15 per hand

Row 400m

Dumbell Snatch, 25/15#, 10 per hand

Row 250m

Dumbell Snatch, 25/15#, 5 per hand

Post time or rounds to comments.