The WOD - SAT, 24SEPT11

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: 10-9-8-7-6-5-4-3-2-1 Rep rounds of:
Advanced
• Kettlebell Burpee, Pink/Brwn
  
• MedBall Clean, 20/15#
  
  Rx
  
• Kettlebell Burpee, Brwn/Green
  
• MedBall Clean, 20/15#
  
  Intermediate
  
• Kettlebell Burpee, Green/Red
  
• MedBall Clean, 20/15#
  
  Novice
  
• Kettlebell Burpee, Red/20#
  
• MedBall Clean, 15/12#
  
  

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