The WOD - THUR, 15SEPT11

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:

Skill:
High Hang Clean Pulls 3X5 @ 175-150-100% 1RM
1X5 Hang Clean 75% 1RM

WOD:
6 rounds for time:

Advanced*

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps
*With a Vest

Rx

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps

Intermediate

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps

Novice

Run, 200M

Run Backwards, 200M

Med Ball Cleans, 20/15#, 10 reps

OHS, 95/65#, 3 reps


Followed By:

Skill:
MUT 10 reps


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