The WOD - TUES, 9AUG11

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:

Strength:

Squat
WOD:

“Play to Win”
10-9-8-7-6-5-4-3-2-1 Rep Rounds

Advanced
*DL (1.2/1.5 X bdywt)
*DU
*KB (2/1.5pood)

Rx
*DL (bdywt)
*DU
*KB (1.5/1pood)

Intermediate
*DL (.9Xbdywt)
*DU
*KB (1pood/26#)

Novice
*DL (.8Xbdywt)
*DU
*KB (26#/15#DB)

Post time or rounds to comments.