The WOD - TUES, 30AUG11

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:
Romanian Dead lift, 5X3, 75% BW

WOD:
12-9-6-9-12 Rep Rounds of:

Advanced

Bench Press, 205/155#

Wall Ball Sit-ups, 20/15#

Rx

Bench Press, 155/110#

Wall Ball Sit-ups, 20/15#

Intermediate

Bench Press, 135/95#

Wall Ball Sit-ups, 15/12#

Novice

Bench Press, 95/65#

Wall Ball Sit-ups, 12#

Followed By:

Skill:
L-Sit, 5 X 10sec hold

Post time or rounds to comments.