The WOD - THUR, 29SEPT11

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: AMRAP 2 X 5min intervals with a 1 min rest between:

ADVANCED
• Dead lift 3 reps, 275/205#
  
• Push press 5 reps, 115/95#
  RX
  
• Dead lift 3 reps, 250/185#
  
• Push press 5 reps, 95/75#
  INTERMEDIATE
  
• Dead lift 3 reps, 225/155#
  
• Push press 5 reps, 75/65#
  NOVICE
  
• Dead lift 3 reps, 185/135#
  
• Push press 5 reps, 65/55#
  
  

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CROSSFIT TOTAL1 & 2!

Be ready to test yourself and see where you are at on TUESDAY and FRIDAY! Post load/time or rounds to comments.