The WOD - MON, 26SEPT11

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: Tabata This
• Air squats
  
• strict pulls ups
  
• GHD/Abmat sit ups
  
• row cals
  
  

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CROSSFIT TOTAL1 & 2!

Be ready to test yourself and see where you are at on TUESDAY and FRIDAY!

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