The WOD - TUES, 16AUG11

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:
Snatch Balance 3 X 3 @ 65/45#

WOD:
4 ROUNDS FOR TIME

Advanced*
round 1 - 8 OHS (95/75#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(95/75#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(95/75#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(95/75#), 400M RUN or ROW 15Cal, 8PU
*With vest

Rx
round 1 - 8 OHS (95/75#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(95/75#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(95/75#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(95/75#), 400M RUN or ROW 15Cal, 8PU

Intermediate
round 1 - 8 OHS (75/55#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(75/55#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(75/55#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(75/55#), 400M RUN or ROW 15Cal, 8PU

Novice
round 1 - 8 OHS (55/35#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(55/35#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(55/35#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(55/35#), 400M RUN or ROW 15Cal, 8PU

Followed By:

Skill:
Hand stands - 3 X 30 Sec holds

Post time or rounds to comments.