The WOD - TUES, 02AUG11

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:
Sott Press, 3X5

WOD:
4 rounds for time:

Advanced
With vest

Rx

Run,400M

Benchpress, 135 / 95#, 15 reps

Pull ups, 15 reps

Intermediate

Run,400M

Benchpress, 115 / 75#, 12 reps

Pull ups, 12 reps

Novice

Run,400M

Benchpress, 95 / 55#, 10 reps

Pull ups, 10 reps

Followed By:

Skill:
AbMat Sit up, 40 reps

Post time or rounds to comments.