The WOD - THUR, 22SEPT11

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:
Muscle Up, 5 reps Followed By:
WOD: Tabata This!

Advanced
• Burpee
  
• Deadlift, 225/155#
  
• GHD Sit ups
  
  Rx
  
• Burpee
  
• Deadlift, 185/125#
  
• AbMat Sit ups
  
  Intermediate
  
• Burpee
  
• Deadlift, 155/100#
  
• AbMat Sit ups
  
  Novice
  
• Burpee
  
• Deadlift, 135/80#
  
• AbMat Sit ups
  
  

Followed By:
Skill:
L-Sit, 10 X 15sec hold
Post time or rounds to comments.