The WOD - FRI, 23SEPT11

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:

WOD: 4 rounds for time of: Advanced
• C2B Pull ups, 15 reps
  
• Bear Crawl, 3 laps around gym
  
• Double Unders, 25 reps
  
  Rx
  
• Pull ups, 15 reps
  
• Bear Crawl, 2 laps around gym
  
• Double Unders, 25 reps
  
  
  Intermediate
  
• Banded Pull ups, 10 reps
  
• Bear Crawl, 2 laps around gym
  
• Double Unders, 20 reps
  
  Novice
  
• Jumping Pull ups, 10 reps
  
• Bear Crawl, 1 laps around gym
  
• Singles, 40 reps
  
  

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