The WOD - WED, 17AUG11

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:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X3, 80% 1RM

Followed By:

Strength:
Back Squat, 3X3, 80% 1RM

Followed By:

WOD:
RUN OR ROW 5K

RUN 10 LAPS
RUN 450 M, WALK 50M X10 ROUNDS TO = 5000M
RUN START AT REF DOOR, WALK START IN FRONT OF VOWELLS

ROW 10 Intervals
ROW 250M 30 SEC RECOVER
500M 30SR
750M 30SR
1000M 30SR
1000M 30SR
750M 30SR
500M 30SR
250M

Post load/time or rounds to comments.