The WOD - THUR, 4AUG11

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:
Muscle-Up, 3X5

Skill:

WOD:
10-9-8-7-6-5-4-3-2-1 reps rounds of:
Advanced

KBS, 2/1.5 pood

Pistols

Row, 400M

Rx

KBS, 1.5 / 1 pood

Pistols

Row, 250M

Intermediate

KBS, 1 pood/12kg

Pistols

Row, 250M

Novice

KBS, 12kg/20#

Pistols

Row, 150M


Followed By:

Skill:
Shoot Through, 3 X 6

Post time or rounds to comments.